For a meatless dinner that your family will enjoy, prepare these vegan black bean meatballs with Italian flavour and homemade marinara sauce. This meal concept is incredibly simple, nutritious, and cosy. Although the dish is named “meatballs,” it is completely vegan and made with inexpensive, nutritious ingredients.
Ingredients
- 1 can (15 ounces) black beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 2 tablespoons ground flaxseed mixed with 6 tablespoons water (flaxseed “egg”)
- 2 tablespoons tomato paste
- 1 tablespoon soy sauce or tamari
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- Olive oil for baking
Instructions
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- In a large bowl, mash the black beans with a fork or potato masher until they’re mostly mashed but still have some texture.
- Add the breadcrumbs, chopped onion, minced garlic, flaxseed “egg,” tomato paste, soy sauce or tamari, dried oregano, ground cumin, smoked paprika, salt, and pepper to the bowl. Mix well until all the ingredients are combined.
- Shape the mixture into small meatball-sized balls and place them on the prepared baking sheet.
- Drizzle or brush the meatballs with olive oil to help them brown and prevent sticking.
- Bake for about 25 minutes or until the meatballs are firm and slightly golden brown.
- Remove from the oven and allow them to cool for a few minutes before serving.
Nutrition Facts
- Calories: 180
- Total Fat: 4.5g
- Saturated Fat: 0.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrate: 28g
- Dietary Fiber: 8g
- Sugars: 2g
- Protein: 8g
