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Italian Style Black Bean Meatballs
Italian Style Black Bean Meatballs are super easy, require just a handful of ingredients, and are done in less time than many traditional meatballs. They stand up to your sauce, and (most importantly) are incredibly delicious!
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 people (4 meatballs each)
Calories 197 kcal
Ingredients
- 1 can (1 1/2 cups) No Added Salt Black Beans, drained and rinsed
- 2 Tbsp No Added Salt Tomato Paste
- 2 Tbsp Nutritional Yeast (optional)
- 1 Tbsp Minced Fresh Parsley
- 1 Tbsp Worcestershire Sauce (vegan if needed) or Soy Sauce
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Italian Seasoning
- ½ - 1 tsp Crushed Red Pepper (optional)
- ¼ cup Vital Wheat Gluten
- 2 Tbsp Oil for cooking
Instructions
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Preheat oven to 400° F.
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Add all ingredients except wheat gluten and oil to food processor.
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Pulse until well mixed and mostly smooth. You want a little texture, but no large chunks. Scrape the sides of the food processor down a few times.
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Scoop the bean mixture into a large bowl, and add the vital wheat gluten. Mix well, using your hands to “knead” the mixture if needed. It will form a ball.
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Use a tablespoon to scoop spoonfuls of the mixture, and roll into balls. You will get about 16-18 meatballs.
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Heat the oil in a large, ovenproof skillet over medium heat.
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Add the meatballs, and pan fry, a few minutes before rolling to another side.
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Continue until the meatballs are crispy all the way around.
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Move the skillet to the oven, and bake for 25 minutes.
Nutrition Facts
Italian Style Black Bean Meatballs
Amount Per Serving (4 meatballs)
Calories 197
Calories from Fat 71
% Daily Value*
Fat 7.9g12%
Saturated Fat 1.1g7%
Polyunsaturated Fat 0.9g
Monounsaturated Fat 5.1g
Sodium 52mg2%
Potassium 377.3mg11%
Carbohydrates 20.8g7%
Fiber 6.8g28%
Sugar 1.7g2%
Protein 13.1g26%
Vitamin A 30.1IU1%
Vitamin C 4.1mg5%
Calcium 41.3mg4%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.