A while back, my mom requested that I create a tasty yet easy veggie “meatball” recipe. She was disappointed with what was available in the frozen foods section of the grocery store, and really hoped I could provide a delicious homemade option for her.
From that point on, I was on a mission! And after a handful of hours in the kitchen, this recipe was born. This one’s for you, mom! I hope you love it.
This is how you make these d-lish bean ball babies…
1. First, decide if you’d like to bake the meatballs in the oven or cook them stovetop in a frying pan. Both methods will result in moist and flavorful balls, the main difference is…
When they’re cooked in a frying pan:
- They’ll require a bit more work due to having to rotate them every five minutes. But the trade off is you’ll get a little extra chewy/crispy texture on the outside of the balls that you wouldn’t necessarily get if they were baked in the oven.
The good part about baking them in the oven is:
- Less labor on your part and likely more perfectly round-shaped balls in the end.
I know – decisions, decisions! If you decide to bake them, pre-heat your oven to 350 degrees and line a baking sheet with parchment paper.
2. Next, combine the water and ground flaxseed in a small bowl and set it aside.
3. Then, mash your beans in a mixing bowl using a potato masher.
4. Add the spices, salt, pepper, tomato paste, and the flax/water mixture to the bowl containing the mashed beans and stir very well until the tomato paste is evenly distributed throughout.
5. Next, add the cooled quinoa and the oatmeal to that bowl and stir well again.
6. Lastly, form this mixture into 11 to 12 equal-sized balls and either place on a lightly oiled pan over medium-high and allow them to cook for five minutes on each side until browned all over…
Or place them on a baking sheet and bake in a pre-heated oven for 30 minutes. You can’t go wrong either way!
Once they’re cooked, decide how you’d like to eat them! You can go the traditional route and pile them on a plate of pasta with marinara sauce…
Or, just dip them in some ketchup!
Of course, feel free to get creative. I find they go best with slightly sweeter sauces since they are on the savory side.
If you give these meatballs a try, please let me know what you think of them in the comments below!
Italian Bean “Meatballs”
Makes 11 – 12 balls
- One 15 oz. can of Black or Pinto Beans, drained and rinsed
- 2 Tb. Ground Flaxseed
- 3 Tb. Water
- 1 Tb. Tomato Paste
- 2 tsp. Coconut Sugar
- 2 tsp. Italian Seasoning
- 1 1/2 tsp. Onion Powder OR 1 Tb. Fresh White Onion, finely chopped
- 1 tsp. Garlic Powder
- 3/4 tsp. Salt
- 1/4 tsp. Ground Black Pepper
- 2 Tb. Dry Quick Oats
- 3/4 cup Cooked and Cooled Quinoa (in a pinch, use the frozen type!)
*You can find flat parchment sheets HERE