Italian bean balls with marinara
Savor the flavors of Italy with our hearty and nutritious Italian Bean Balls with Marinara. Made from a delightful mix of walnuts, oats, carrots, fresh herbs, kidney beans, and sun-dried tomatoes, these plant-based deliciousness are baked to perfection. Enhanced with the rich flavors of garlic, oregano, and a hint of red pepper, and served in a generous helping of pasta sauce, this dish is a perfect blend of taste and health. Ideal for a wholesome dinner or a satisfying lunch, it’s vegetarian-friendly and bursting with authentic Italian zest.
- 21 Jun 2024
- Cook time 50 min
- Prep time 10 min
- 4 Servings
- 16 Ingredients
Italian bean balls with marinara is a delicious and nutritious plant-based recipe that makes a perfect main course. This dish features a medley of wholesome ingredients including walnuts, oats, carrots, beans, and fresh herbs, complemented by a robust marinara sauce. Whether you're looking for a vegetarian alternative to traditional meatballs or simply wanting to enjoy a flavorful meal, these Italian bean balls are sure to satisfy.
Ingredients:
Instructions:
- In a small bowl, combine the flaxseed and 3 tbsp of water. Stir well, then let it sit for about 10 minutes to thicken.
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it.
- In a food processor, add the walnuts and oats. Pulse until you get a coarse, crumbly mixture. Transfer this mixture to a large mixing bowl.
- To the food processor, add the roughly chopped carrots, parsley, basil leaves, sun-dried tomatoes, and minced garlic. Pulse until the vegetables are finely chopped.
- Add the kidney beans to the food processor with the vegetable mixture. Pulse a few times until the beans are broken down but not completely smooth.
- Transfer the bean mixture to the large mixing bowl with the walnut-oat mixture.
- Add the prepared flax egg, olive oil, dried oregano, salt, and a dash of black pepper to the mixing bowl. Stir everything well until thoroughly combined. The mixture should be moist but firm enough to shape into balls.
- With your hands, form the mixture into small balls (about 1.5 inches in diameter) and place them on the prepared baking sheet.
- Bake in the preheated oven for 25-30 minutes, turning them halfway through the cooking time, until they are golden brown and firm.
- While the bean balls are baking, heat the pasta sauce in a small saucepan over medium heat. Add the red pepper flakes to the sauce for a bit of heat, stirring occasionally.
- Once the bean balls are done baking, remove them from the oven and let them cool slightly.
- Serve the bean balls hot, topped with warm marinara sauce. Enjoy!
Tips:
- To ensure the bean balls hold together well, make sure to finely chop the ingredients either by hand or using a food processor.
- If the mixture feels too wet, add a little more oats to absorb the moisture.
- For extra flavor, consider roasting the walnuts and sun-dried tomatoes before adding them to the mix.
- Let the bean balls rest for a few minutes after baking to firm up before serving.
- Feel free to adjust the seasoning and spices according to your preference. You can also add nutritional yeast for a cheesy flavor without dairy.
With its fragrant blend of herbs and savory sauce, Italian bean balls with marinara is a delightful and healthy dish that can be appreciated by vegetarians and meat-lovers alike. This recipe is straightforward and brings a variety of nutrients and flavors to your table. Enjoy the rich taste of Italy with every bite, served over pasta, in sub sandwiches, or as a protein-packed snack.
| Nutrition Facts | |
|---|---|
| Serving Size | 260 grams |
| Energy | |
| Calories 410kcal | 16% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 45g | 14% |
| Fiber 13g | 34% |
| Sugar 7g | 7% |
| Fat | |
| Fat 22g | 25% |
| Saturated 2.19g | 7% |
| Cholesterol 1.28mg | - |
| Vitamins | |
| Vitamin A 290ug | 32% |
| Choline 66mg | 12% |
| Vitamin B1 0.42mg | 35% |
| Vitamin B2 0.20mg | 16% |
| Vitamin B3 4.33mg | 27% |
| Vitamin B6 0.47mg | 28% |
| Vitamin B9 180ug | 46% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 16mg | 18% |
| Vitamin E 2.11mg | 14% |
| Vitamin K 150ug | 128% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.82mg | 0% |
| Iron, Fe 5mg | 47% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 350mg | 28% |
| Potassium, K 1040mg | 31% |
| Selenium, Se 9ug | 16% |
| Sodium, Na 740mg | 49% |
| Zinc, Zn 2.77mg | 25% |
| Water | |
| Water 170g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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