These vegan meatballs are a great balance of protein, healthy fats, low GI carbs and fibre. Making it a nourishing balanced meal.
Ingredients
Vegan Bean & Mushroom ‘Meatballs’
- 2x tins of black beans, drained and rinsed well
- 200g cup mushrooms, finely chopped
- 40g (1x packet) dried shiitake mushrooms, soaked in boiling water for 15mins, drained and excess water squeezed out, finely chopped
- 3/4 cup of almond meal
- 2 free range whole eggs (swap for flax or chia “egg” for vegan)
- 2 tsp dried herbs
- 1/2 tsp turmeric
- 1/2 tsp chilli flakes
- 1/4 tsp cayenne pepper
- salt and pepper to taste
Italian Tomato Sauce with Zucchini
- 1L bottle of tomato passata (this is just tomato puree, nothing else added)
- 1 clove garlic, finely chopped
- 1 brown onion, finely diced
- 2 tsp dried herbs
- salt and pepper to taste
- 3-4 zucchini’s, spiralised (i use about 1 small zucchini per serve, so adjust this to how many serves you are making and the size of your zucchini)
Method
- Pre-heat oven to 180 degrees. Line a large baking tray with baking paper.
- Place black beans, chopped mushrooms, almond meal, eggs, and seasonings into large bowl.
- Mash all ingredients together until thoroughly combined. The beans should be mashed but still partly intact.
- Roll mixture into appropriate size balls (I golf ball size) and place on the baking tray.
- Bake for approximately 15mins, being careful not to let them dry out.
- Meanwhile, in a large saucepan, saute the onion and garlic with olive oil on low heat for 5 mins. Add in tomato puree, herbs, salt and pepper and simmer on low for 10mins. Add in spiralised zucchini and simmer for a further 5 mins to soften the zucchini.
- Remove meatballs from oven and serve along with pasta sauce and zucchini noodles.
Tris Alexandra is a holistic health and wellness coach, nutrition nerd, wholefood lover, and fit foodie. Her blog shares her passion for empowering others with evidence-based resources and recipes to live an optimally healthy life.
