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The idea for these scrumptious Black Bean Veggie “Meatballs” came to me by accident. The kid had a hankering for spaghetti and meatballs and I had some cooked black beans in the fridge. So, I did what any self-respecting home cook would do, I threw in a little bit of this and a pinch of that and voila! my veggie meatballs were born.
I just love black beans. They’re so versatile and lend themselves to all kinds of flavours. Plus, they’re high in fiber and plant based protein which makes them a satisfying addition to countless dishes.
I use sunflower seeds for added bulk, texture, and a bonus hit of protein. Whilst the grated carrot brings a gentle sweetness and extra nutrients. The rest of the ingredients are what you’d expect in any other traditional meatball recipe. Having said that, I use egg as my binder but if you wanted to make them vegan friendly you could change it up with an egg substitute.
At our place, we serve these Black Bean Veggie “Meatballs” with pasta for a classic spaghetti and meatballs. All you need is a packet of spaghetti and my Basic Tomato Sauce and you’re good to go. Actually, they’d work really well as a starter served with a bit of my Creamy Tahini Dressing for dipping too – so good. 😉
However you serve them just be sure to have a go and let me know what you think. I just know you’re going to love these beauties as much as I do. xx
Black Bean Veggie “Meatballs”
Serves around 4 people as a main with pasta
1 tin black beans (drained and rinsed)
1/3 cup sunflower seeds
1 small carrot (grated)
a clove of garlic
1 egg (lightly beaten)
1/4 cup breadcrumbs
1 tsp dried thyme
1 tsp cayenne pepper (optional)
salt and pepper to taste
1 tbs of coconut oil
Method:
- Place the black beans, sunflower seeds, carrot, and garlic into a food processor and blitz until combined
- Transfer the mixture to a mixing bowl and stir in the thyme, cayenne pepper (if using), salt and pepper
- Next, add your lightly beaten egg and mix it through using either clean hands or a fork
- Add the breadcrumbs and mix until you have a slightly sticky mixture (you may need to add more breadcrumbs if the mixture is too sticky)
- Using damp, clean hands, take one heaped teaspoon-full of the mixture and roll it into a ball. Place on a tray then continue with the rest of the mixture until finished
- Place your tray of veggie “meatballs” in the fridge for around 15 – 30 minutes to allow the mixture to set
- To cook, heat your coconut oil in a fry pan on a high heat. Shallow fry the “meatballs” in batches. They are ready when the outside is golden brown
