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.

  • 01 Apr 2025
  • Cook time 50 min
  • Prep time 10 min
  • 4 Servings
  • 16 Ingredients

Italian bean balls with marinara

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:

3/4 cup walnuts
90g
3/4 cup oats
60g
1 cup carrots
110g
1/2 cup fresh parsley
30g
1 cup basil leaves
6g
2 tbsp sun-dried tomatoes
14g
3 garlic cloves
9g
1.50 cups kidney beans
380g
1 tbsp flaxseed
14g
3 tbsp water
44g
1/2 tbsp olive oil
7g
1 tsp dried oregano
1g
3/4 tsp salt
4.50g
1 dash black pepper
1/10g
1 cup pasta sauce
260g
1/4 tsp red pepper (spice)
0.08g

Instructions:

1. Prepare Flax Egg:
- In a small bowl, combine the flaxseed and 3 tbsp of water. Stir well, then let it sit for about 10 minutes to thicken.
2. Preheat Oven:
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it.
3. Process Walnuts and Oats:
- 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.
4. Chop Vegetables:
- 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.
5. Combine Bean Ball Mixture:
- 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.
6. Season and Mix:
- 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.
7. Shape and Bake:
- 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.
8. Heat Marinara Sauce:
- 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.
9. Serve:
- 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 Size260 grams
Energy
Calories 410kcal21%
Protein
Protein 16g11%
Carbohydrates
Carbohydrates 45g14%
Fiber 13g34%
Sugar 7g7%
Fat
Fat 22g25%
Saturated 2.19g7%
Cholesterol 1.28mg-
Vitamins
Vitamin A 290ug32%
Choline 66mg12%
Vitamin B1 0.42mg35%
Vitamin B2 0.20mg16%
Vitamin B3 4.33mg27%
Vitamin B6 0.47mg28%
Vitamin B9 180ug46%
Vitamin B12 0.00ug0%
Vitamin C 16mg18%
Vitamin E 2.11mg14%
Vitamin K 150ug128%
Minerals
Calcium, Ca 130mg10%
Copper, Cu 0.82mg91%
Iron, Fe 5mg47%
Magnesium, Mg 140mg33%
Phosphorus, P 350mg28%
Potassium, K 1040mg31%
Selenium, Se 9ug16%
Sodium, Na 740mg49%
Zinc, Zn 2.77mg25%
Water
Water 170g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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