Italian bean balls with marinara
Italian bean balls are a nutritious, plant-based alternative to traditional meatballs, made with walnuts, oats, kidney beans, and a blend of fresh herbs. These hearty balls are baked to perfection and served with a flavorful marinara sauce, combining wholesome ingredients for a satisfying meal.
Cook time 50 min
Prep time 10 min
Ingredients:
3/4 cup walnuts3/4 cup oats
1 cup carrots
1/2 cup fresh parsley
1 cup basil leaves
2 tbsp sun-dried tomatoes
3 garlic cloves
1.50 cups kidney beans
1 tbsp flaxseed
3 tbsp water
1/2 tbsp olive oil
1 tsp dried oregano
3/4 tsp salt
1 dash black pepper
1 cup pasta sauce
1/4 tsp red pepper (spice)
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.
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!
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.
Italian bean balls with marinara FAQ:
The Italian bean balls should be baked for 25-30 minutes at 375°F (190°C). It's recommended to turn them halfway through to ensure even cooking.
The bean balls are done when they are golden brown and have a firm texture. They should hold their shape well when gently pressed.
Yes, you can substitute kidney beans with other beans like black beans, chickpeas, or lentils, but the texture and flavor may vary slightly.
Store leftover bean balls in an airtight container in the refrigerator for up to 3 days. They can also be frozen for up to 2 months; just reheat before serving.
A standard baking sheet should work well for this recipe. Make sure to line it with parchment paper or lightly grease it to prevent sticking.
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.
Nutrition per serving
4 ServingsCalories 410kcal
Protein 16g
Carbohydrates 45g
Fiber 13g
Sugar 7g
Fat 22g
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