Italian Bean “Meatballs”

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Italian Bean “Meatballs”

This is a great, light, easy, Vegan and gluten free dish that can be prepared ahead of time.

Easy. Simple. Done.

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Gluten Free and Vegan

Serves 4-6

Ingredients:

  • 3/4 cup walnuts, finely chopped and toasted
  • 3/4 cup gluten-free rolled oats
  • 1 cup shredded carrot
  • 1/2 cup fresh parsley, finely chopped
  • 1/3 cup fresh basil leaves, finely chopped
  • 2-3 tablespoons finely chopped oil-packed sun-dried tomatoes (about 2 large)
  • 3 large garlic cloves, minced
  • 15 oz can kidney beans, drained and rinsed
  • 2 tablespoons ground flax + 3 tbsp water
  • 1/2 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 3/4 teaspoon fine grain sea salt, or to taste
  • Freshly ground black pepper, to taste
  • ¼ teaspoon red pepper flakes (optional)

Directions:

  1. Preheat the oven to 350F and line a large baking sheet with parchment paper.
  2. Toast the walnuts for 7-9 minutes until fragrant and golden, watching to make sur they don’t burn.
  3. Meanwhile, add the oats into the food processor and process until finely chopped. You want the texture to be like coarse flour.
  4. Remove and place into a large bowl.
  5. Add the grated carrot, chopped parsley, basil, sun-dried tomatoes, garlic and walnuts.
  6. Stir to combine.
  7. Add the drained and rinsed beans into the food processor and process until finely chopped. You want the mixture to be a coarse paste with some beans still intact, but don’t completely puree the mixture.
  8. Stir the processed beans into the bowl with the vegetables and oat flour.
  9. In a mug, whisk together the ground flax and water. Let it sit for only 15-20 seconds, any longer and it will get too thick.
  10. Stir into the vegetable bean mixture until fully combined.
  11. Stir in the oil, oregano, salt, pepper, and red pepper flakes (if using) into the bowl, adjusting amounts to taste if necessary.
  12. Shape the mixture into 18-20 balls (the size of golf-balls), packing each ball tightly between your hands so it holds together well. Place each ball onto the prepared baking sheet an inch or two apart.
  13. Bake for 20 minutes, then gently flip the balls and bake for another 15-20 minutes until golden on both sides.
  14. After baking, place balls on a cooling rack for 10 minutes to cool slightly. Serve with spaghetti squash or pasta and your favorite tomato sauce
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