These vegan Black Bean ‘Meatballs’ are so easy to make and there is no blender or food processor necessary.
This Week
2 Dec - 8 Dec
Tips
Shortcuts
- Swap cumin, paprika and oregano for 1 Tbsp of fresh herbs finely chopped or 2 tsp of dried herbs. Serve in marinara sauce topped with parmesan.
- Serve ‘meatballs’ on a bed of yoghurt tahini sauce alongside some grilled eggplant, capsicum and zucchini. Top with lemon zest, pistachios and mint.
- Make a salad! Mix leafy greens with fresh tomato, cucumber, herbs, feta and a simple vinaigrette. Top with a few ‘meatballs’ and a dollop of hummus.
Ingredients
- 1 can black beans (drain, rinse, patted dry)
- 1 small brown onion
- 2 garlic cloves
- 1 Tbsp tomato paste
- ⅓ cup sunflower seeds
- ½ cup oats or 2/3 bread crumbs
- Olive oil
- 1 tsp cumin
- ½ tsp paprika
- ½ tsp oregano
- Salt and pepper
Method
- Heat oven to 180 degrees celsius (fan force)
- Add olive oil to a large pan, over a medium – low heat.
- Add onion, and a pinch of salt allow them to cook and soften for around 5 minutes.
- Add garlic, fry for 1 minute before adding spices. Fry off spaces for a couple of minutes, until fragrant.
- Add tomato paste, then remove from heat.
- Add black beans to the onion mixture. Use a potato masher to break down beans, texture should be a little chunky and not too smooth.
- In a food processor, blitz, sunflower seeds and oats into a flour texture. Add to the beans an onion mix. Use your hands to mix well.
- Roll into approx. 10 balls just smaller than a golf ball size.
- Bake in the oven for 20 minutes until golden brown or you can pan fry a couple minutes each side until golden.
Variations
- Swap cumin, paprika and oregano for 1 Tbsp of fresh herbs finely chopped or 2 tsp of dried herbs. Serve in marinara sauce topped with parmesan.
- Serve ‘meatballs’ on a bed of yoghurt tahini sauce alongside some grilled eggplant, capsicum and zucchini. Top with lemon zest, pistachios and mint.
- Make a salad! Mix leafy greens with fresh tomato, cucumber, herbs, feta and a simple vinaigrette. Top with a few ‘meatballs’ and a dollop of hummus.
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