Vegan Bean & Mushroom ‘Meatballs’ (VG/GF)

Vegan Meatballs

A plant-based meal perfect for lunch or dinner, entertaining guests or meal-prep. These protein and fibre rich vegan ‘meatballs’ made with black beans and mushrooms will make you forget you’ve even skipped the meat. You’ll be a Meatless Monday pro in no time!

The vegan meatballs are a good balance of protein, healthy fats, low GI carbs and fibre. Making it a nourishing balanced meal. The dried Shiitake mushrooms (which you can find in the Asian aisle of a supermarket or green grocer) have quite a meaty flavour, as well as being one of the only good food sources of vitamin D. Turmeric provides anti-inflammatory benefits, chilli and cayenne pepper for a metabolism boost, herbs as potent antioxidants, and black pepper helps to increase the absorption of nutrients. Research suggests we should include sulfur-containing vegetables (onion, leek, garlic etc.) in our diet daily to reduce cancer risk, improve blood pressure and cardiovascular health and provide antioxidants that protect against aging.

Serve them up Italian style with fresh tomato sauce and zucchini spirals. Pop them into a fresh salad or salad wrap. Or serve them as part of a plant-based Buddah bowl.

The recipe makes a large batch, perfect to make for Sunday dinner leaving you leftovers ready for lunches for a few days. The recipe is also perfect for freezing, either the meatballs on their own or the entire meal with sauce and zucchini pasta.

Vegan Bean & Mushroom Meatballs (vg/gf)

  • Servings: 24
  • Difficulty: easy
  • Print

Ingredients

Vegan Bean & Mushroom ‘Meatballs’

  • 2x tins of black beans, drained and rinsed well
  • 200g cup mushrooms, finely chopped
  • 40g (1x packet) dried shiitake mushrooms, soaked in boiling water for 15mins, drained and excess water squeezed out, finely chopped
  • 3/4 cup of almond meal
  • 2 free range whole eggs (swap for flax or chia “egg” for vegan)
  • 2 tsp dried herbs
  • 1/2 tsp turmeric
  • 1/2 tsp chilli flakes
  • 1/4 tsp cayenne pepper
  • salt and pepper to taste

Italian Tomato Sauce with Zucchini 

  • 1L bottle of tomato passata (this is just tomato puree, nothing else added)
  • 1 clove garlic, finely chopped
  • 1 brown onion, finely diced
  • 2 tsp dried herbs
  • salt and pepper to taste
  • 3-4 zucchini’s, spiralised (i use about 1 small zucchini per serve, so adjust this to how many serves you are making and the size of your zucchini)

Directions

  1. Pre-heat oven to 180 degrees. Line a large baking tray with baking paper.
  2. Place black beans, chopped mushrooms, almond meal, eggs, and seasonings into large bowl.
  3. Mash all ingredients together until thoroughly combined. The beans should be mashed but still partly intact.
  4. Roll mixture into appropriate size balls (I golf ball size) and place on the baking tray.
  5. Bake for approximately 15mins, being careful not to let them dry out.
  6. Meanwhile, in a large saucepan, saute the onion and garlic with olive oil on low heat for 5 mins. Add in tomato puree, herbs, salt and pepper and simmer on low for 10mins. Add in spiralised zucchini and simmer for a further 5 mins to soften the zucchini.
  7. Remove meatballs from oven and serve along with pasta sauce and zucchini noodles

Boun appetito xx

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References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45

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