This dish delivers the comforting, classic flavors of traditional Italian meatballs, while replacing meat with kidney beans for protein. Serve over whole-grain pasta, or garlic-sautéed baby spinach or zucchini.
Course
Dinner, Entree
Cuisine
Italian, Vegetarian
Prep Time20minutes
Cook Time20minutes
Total Time40minutes
Servings3
Calories230kcal
AuthorJessica Levinson
Ingredients
2tablespoonsextra-virgin olive oildivided
18-ounce package crimini or button mushrooms, chopped fine
3clovesgarlic2 minced and 1 smashed
114-ounce can kidney beans, rinsed and drained
1/4cuprolled oatsuse GF if desired
1/4cup+ 2 tablespoons flaxseed meal
1tablespoonnutritional yeast seasoningor use grated Parmesan cheese
2teaspoonsreduced-sodium soy sauceuse GF if desired
1teaspoon+ 1/4 teaspoon Italian seasoning
128-ounce can whole tomatoes, reserving juice
Instructions
Preheat oven to 425 degrees F convection. Line a large sheet pan with parchment paper.
Heat a large skillet on medium heat and add 1 tablespoon oil. Add the mushrooms and garlic and sauté until liquid releases and evaporates and mushrooms are tender, about 5-10 minutes. Season with a pinch of salt and pepper.
Mash the beans in a medium bowl and add oats, flaxseed, nutritional yeast, soy sauce, 1 teaspoon Italian seasoning, 1/4 teaspoon salt, pepper, and 3 tablespoons juice from the tomatoes. Add the cooked mushrooms and stir well. Scoop into 1-inch balls and place on the prepared sheet pan. Drizzle with 1 tablespoon oil. Bake until golden, about 12-15 minutes.
While the beanballs bake, squeeze the tomatoes into the skillet, using a clean hand. Add 1/4 cup of the tomato juice, 1 smashed garlic clove, 1/4 teaspoon Italian seasoning and a pinch of salt and pepper.
To serve, spoon the beanballs with the sauce. Garnish with chopped fresh herbs if you have some on hand, like parsley, basil or chives.