Meatless Monday – Black Bean Mushroom Balls

Meatballs–vegan or otherwise–are a versatile meal. Eat them with pasta, in a sandwich, on top of a salad, or all by themselves, Meatballs can be the center of a filling meal. Plus, you can make a batch of meatless meatballs, freeze them, and then take them out one at a time.

By far, the easiest way to ‘veganize’ a meatball is by using beans and mushroom. The below recipe is for both Vegetarians and Vegans–allowing you a little flexibility on your path to complete whole food plant based living.

Black Bean Mushroom “Meatballs”:

  • 1 15 oz can of black beans, drained and rinsed or ¾ Cup dried beans, prepared
  • 8 ounces of mushrooms, finely chopped—something meaty like portabella or shitake (hate mushrooms? Leave them out, and add extra black beans)
  • 1/2 cup of bread crumbs (have extra! If you’re using the diced tomatoes, sometimes the dough can get to wet)
  • 1 egg
  • 1 – ½ can crushed tomatoes (to make them vegan. IF YOU’RE USING EGG you won’t need the tomatoes)
  • salt and pepper to taste
  • (optional) ½ tspn garlic power and ½ tspn of onion power for an extra savory flavor.
  • (optional) ½ tspn liquid smoke

 

Directions:

Pre-heat oven to 350 degrees.

Mash black beans with a potato masher, or use a blender if you prefer a smoother texture.  Add egg (or 1/2 can low sodium diced tomatoes if vegan) and mix until fully combined. Fold in mushrooms, salt, pepper and add bread crumbs a little at a time until you reach your desired consistency. The balls should be not too sticky or overly dry. If you add too much bread crumbs, the balls will come out dry and fall apart.

Grease muffin tin with oil–you don’t need a lot. If you don’t have spray oil, put some oil on a napkin, and use the napkin to grease the tins.

Roll mixture into appropriate size balls and place in muffin tin.

Bake for approximately 12-15 minutes. Anything much past that will dry out the balls

Remove from oven and serve along with your choice of marinara sauce.

 

Makes approximately 15 mini “meatballs” or 8-10 larger “meatballs”.

 

SHOPPING LIST:

  • 1 can black beans (low sodium)
  • 1 small package of mushrooms—portabella, shitake, or any mushroom you love
  • Bread Crumbs –choose plain so you can adjust flavors to your liking
  • Egg (if vegetarian)
  • 1 can low sodium diced tomatoes (if vegan)
  • Seasoning of choice (optional)

 

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