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Vegan MEAT BALLS

9/20/2022

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Do NOT be intimidated by this recipe – it’s just beans & quinoa with a bunch of delicious spices and flavors!
That means it’s also super versatile. Feel free to experiment with different flavors based on what you have on hand.
You could serve these over chickpea pasta … as a main dish (smothered with the cashew queso I posted last week, perhaps?) with a side salad … or on top of a salad. 
Picture
(Makes about 10 “meat” balls)
  • 1 15-oz (425 g) can black beans, rinsed
  • 2 Tbsp olive oil, separated
  • 1 small yellow onion, diced 
  • 3 cloves garlic, minced
  • ¼ tsp sea salt
  • 2 tsp Italian seasoning
  • ½ tsp red pepper flakes (optional) 
  • 1 cup (185 g) cooked and cooled quinoa (tip: ⅓ cup (55 g) dry quinoa = 1 cup cooked)
  • 2 Tbsp nutritional yeast
  • 2 Tbsp tomato paste
  • 1 Tbsp coconut aminos
Preheat your oven to 350ºF/175ºC. 

Dry off the black beans using a clean kitchen towel or paper towels. Place the beans on a parchment-lined baking sheet and bake for 10-15 minutes, or until the beans feel dry to the touch. Remove the beans from the oven and raise the oven heat to 375ºF/190ºC.

While the beans are baking, heat 1 Tbsp olive oil in a large oven-safe skillet over medium heat. Add the onions and saute for a couple of minutes before adding the garlic. Continue to saute until the onions are softened, and then remove the skillet from the heat.

In your food processor, pulse together the beans, sauteed onions & garlic, salt, Italian seasoning, and optional red pepper flakes. When it reaches a loose mealy texture, add the quinoa, nutritional yeast, tomato paste, and coconut aminos. Pulse until it barely forms a wet “meaty” dough (not a puree).

Taste and adjust seasonings. If you prefer a cheesier taste, add more nutritional yeast.
Scoop out 2 Tbsp at a time, forming into balls. Place on a parchment-lined plate and refrigerate for 20-30 minutes.
Heat the oven-safe skillet over medium heat. Add 1 Tbsp of oil and when it’s hot, add the “meat” balls. Sauté, turning occasionally, until each ball forms a crust around the outside. Place the skillet in the oven and bake for 25-30 minutes until the meatballs turn golden brown.
​

They are ready to serve as-is, or you can simmer them in your favorite marinara sauce for another 5-10 minutes.
Serve these with your favorite pasta or zoodles, as a hearty sandwich filling, or as a side dish with veggies.
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    Author Bio

    Natatia Gemmell. 
    No matter how busy life gets, eating well and exercising are always a part of my weekly schedule.

    I help men and women reduce health risks, reduce stress, feel stronger, and reduce inflammation with nutrition and exercise plans that work for their lifestyles. 

    I LOVE "clean" eating and functional fitness and share my passion for exercising and clean eating with my clients, friends and family, and I want to share with you too. 

    Enjoy the recipes in my recipe blog, and let me know how your next recipe turns out. 


    Need accountability to get started with a nutrition or exercise plan? Contact me for a free assessment.

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  • Home
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  • About Us
    • Our Team >
      • Join Our Team >
        • Office Administrative Assistant
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