Vegan Bean Balls in Tomato Sauce
In my opinion, these taste better than meatballs and they’re entirely free from cholesterol and full of nutrients. Winning !!
The mixture can be used as bean balls or bean burgers, so if you get halfway through making them and realise that you actually have no tomatoes for the tomato sauce… just turn dinner into burgers instead.
Since sharing a photo of this yesterday and receiving a whole load of '“recipe please?!” messages (thank you all for being so kind!), I figured I’d turn out a blog post within a day. So here you go!
Ingredients (serves 2)
For the bean balls:
1/2 cup mixed nuts
1 tbsp milled flaxseed and 2 tbsp warm water, combined
1 cup oats, ground
1 tsp olive oil
2 garlic cloves, crushed
1 small onion, chopped
220g mushrooms, washed & chopped
1 can (400g) kidney beans or any bean of choice, drained
1 tbsp tomato paste
2 tsp mixed herbs
1/4 packed cup fresh basil, chopped
Salt & pepper
1/2 tsp flaked chillis
1 tsp smoked paprika
For the tomato sauce:
2 cans (800g in total) chopped tomatoes
1 tbsp olive oil
1 small onion, chopped
2 garlic cloves
2 tbsp tomato paste
1/4 cup packed fresh basil, finely chopped
Salt and pepper to season
1. Pre-heat the oven to 180C (fan).
2. Dry-fry the nuts in a frying pan until they’re slightly toasted but not burnt. Set aside once they’re done.
3. If you haven’t already, combine the flaxseed and water in a small bowl and set aside for 5-10 minutes.
4. Meanwhile, blitz the oats in a food processor until they’re a slightly course flour. Transfer them to a small bowl.
5. Heat the olive oil in a frying pan and fry the crushed garlic, chopped onion and chopped mushrooms on a medium heat until golden, stirring it often to prevent any burning.
6. Blitz the toasted nuts in the food processor until they’re finely ground.
7. Add in all of the other bean ball ingredients/mixtures and combine them fully in the food processor. If necessary, add some more oats. Note: the mixture will be slightly wet anyway, so that it can be made into balls or burgers.
8. Using your hands, roll or squish the mixture into balls of whatever size you like and place them at least 2 cm apart on a lined baking tray. The mixture should not spread when it’s being cooked.
9. Place the bean balls in the oven and bake for 20 minutes, checking at the 15 minute mark. They should be crispy on the outside and soft on the inside.
10. Meanwhile, make the tomato sauce but frying the onion and garlic in the olive oil in a saucepan. Optional: cook some pasta to have with the meal if you wish.
11. Once golden, add in the remaining ingredients and combine fully. Cover with a lid and leave to simmer on a low/medium heat until the bean balls having finished cooking in the oven.
12. Serve the bean balls with the tomato sauce and top with some extra basil or vegan cheese. Enjoy!
If you gave this recipe a go, tag me in your creations over on Instagram so that I can give them a share and a like!
Sending love to you all,