Delicious, Inexpensive, Easy and Healthy!
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Vegan meatballs are one of the happiest aspects of going vegan. The flavor and texture can be decidedly BETTER than meatballs containing meat. They’re preferable for their health-boosting benefits, as well. And beans are way less expensive than meat. So there you have it. These just make good sense. Give these a try and you may never have ‘regular’ meatballs again.
You’re going to love the health benefits, the simple ingredients, and the ease of preparation. I often look at the number of ingredients before deciding on whether to create a certain recipe. This one includes several seasonings, but nothing is unusual or difficult to put together. These meatballs can also be customized according to taste. There are several spice mixes available now that might add a smokier or sweeter cast to the flavor profile.
Are Vegan Meatballs Healthy?
These are perfectly healthy, with the beans, flax, walnuts, onions, garlic, and seasonings involved. The beans provide protein and iron, the flax contributes immunity-boosting properties, walnuts give healthy omega-3s, while onions and garlic provide antioxidants.
As written, this recipe provides 18 % of the protein, 29% of the fiber, and 17% of the iron that you’ll need in a day. The fat is the healthier sort of fat, leaving the calories at just 12%. So, yes, this is a healthy, tasty meatball.
How to Get the Right Texture
It’s important to measure for this recipe. I’m not always a fan of measuring… a pinch of this, a dash of that, that’s all good. BUT in this case, texture is everything. You don’t want them to turn into vegan meat patties. So even a little bit of extra tomato sauce could throw this off. Be sure to measure, and also gauge the look and feel of the balls prior to baking. If they are too mushy, you’re not going to be happy with the results. They will not magically turn into meatballs in the oven.
It’s important to not over-process, too. Just mix and roll them as little as possible to make your balls. And, even though the flax holds them together, you don’t want to add too much flax, as that gives a blandly dry flavor. Be sure to get a consistency going that holds together into a ball, and then even pop them into the fridge to set while the oven is preheating.
INGREDIENTS
- 1 cup black beans, cooked and drained
- 1/2 cup walnuts
- 1/4 cup diced onion
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon fennel seeds
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon sea salt
- 1/2 cup breadcrumbs
- 2 tablespoons ground flaxseed mixed with 6 tablespoons water (flax egg)
INSTRUCTIONS
Preheat
Prepare oven and baking sheet.
Blend
Combine beans, walnuts, and seasonings in food processor.
Form
Shape mixture into balls and bake until golden.
Devour!
FAQs & Tips
These can be completely prepped, placed on parchment paper on their baking tray, covered tightly with plastic wrap, and kept in the fridge for up to 2 days until ready to bake. To freeze prior to baking, freeze on a sheet pan so they are frozen separately before putting them into a freezer container together.
Once cooked, these vegan meatballs can be kept in the fridge in a sealed container for up to 4 days. They can also be frozen for up to 3 months in a freezer-safe container or bag.
Flax is good for heart health, it can lower cholesterol and reduce blood pressure too. Do we need to go on?! It helps with weight loss and maintenance. Its plant-based omega-3s are anti-inflammatory.
Different beans, such as kidney beans, or a mix of beans can be used for vegan meatballs, with slight differences in nutritional value. Chopped mushrooms that are fried until crispy lend a meat-like texture and add to nutrition.
Serving Suggestions
These can be served with noodles and sauce, or as part of a ravioli dish. They can also be crumbled into bits to use for biscuits and gravy. Try with Mushroom Pasta or Delicious Angel Hair Pasta. Remember to have vegan Parmesan on hand for authentic flavor. And here’s a delicious vegan dessert to top off your meal, Paleo Vegan Apple Crisp with Coconut Flour.
Some other easy vegan recipes you might like to give a whirl include Vegan Coconut Sweet Potato Curry With Sweet Potato Noodles, or Vegan Rainbow Peanut Tofu Noodles.
Vegan Meatballs
Ingredients
- 1 cup black beans cooked and drained
- 1/2 cup walnuts
- 1/4 cup diced onion
- 2 cloves garlic minced
- 1 tablespoon soy sauce
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon fennel seeds
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon sea salt
- 1/2 cup breadcrumbs
- 2 tablespoons ground flaxseed mixed with 6 tablespoons water flax egg
Instructions
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Preheat the oven to 375°F and line a baking sheet with parchment paper.
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In a food processor, combine black beans, walnuts, onion, and garlic. Pulse until coarsely ground.
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Add soy sauce, tomato paste, oregano, thyme, fennel seeds, red pepper flakes, black pepper, and sea salt to the food processor. Pulse until the mixture is well combined but still has some texture.
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Transfer the mixture to a bowl, add breadcrumbs and flax egg, and mix until well incorporated.
-
Form the mixture into 1-inch balls and place on the prepared baking sheet.
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Bake in the preheated oven for 25-30 minutes, or until the meatballs are firm and have a golden crust.
Nutrition
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