Vegetarian Meatball Recipe
Black Bean Meatballs are a meatless marvel packed with protein, fiber and flavor. Serve them Italian-style with marinara and spaghetti, or in a Southwestern-style salad.
Ingredients
- 1 large egg
- 1 can black beans, rinsed and drained 15 ounces
- ⅓ cup panko breadcrumbs
- 1 ½ tablespoons finely chopped walnuts
- ¾ teaspoon dried oregano leaves
- ¼ teaspoon kosher salt
- ⅛ teaspoon ground black pepper
- 2 tablespoons olive oil
Instructions
- In medium bowl, beat egg until smooth. Add beans, breadcrumbs, walnuts, oregano, salt and pepper. Use potato masher to mash mixture until it is a chunky but mashed consistency (you can also pulse ingredients in a food processor for this step). Form mixture into 10 golf ball-sized balls.
- Heat oil in large nonstick skillet over medium heat. Transfer meatballs to skillet; cook 6 to 8 minutes or until browned on all sides and warmed through, turning occasionally.
Notes
- Instead of mashing the beans with a potato masher, you can pulse the ingredients in a food processor to make the meatball mixture.
- Don’t shy away from salt and pepper, and add more if you think you need it (different brands of canned beans vary in their sodium content, so it’s hard to give one salt measurement that will work for everyone). Vegetarian dishes benefit from bold seasoning.
Calories: 439kcal, Carbohydrates: 44g, Protein: 18g, Fat: 22g, Saturated Fat: 3g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 12g, Trans Fat: 0.01g, Cholesterol: 82mg, Sodium: 1212mg, Potassium: 749mg, Fiber: 16g, Sugar: 1g, Vitamin A: 142IU, Vitamin C: 6mg, Calcium: 125mg, Iron: 5mg
This website provides estimated nutrition information as a courtesy only. You should calculate the nutritional information with the actual ingredients used in your recipe using your preferred nutrition calculator.
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