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.
- 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 | 21% |
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 | 91% |
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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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