Description
Protein-packed black bean meatballs that hold together perfectly and taste incredible with any sauce. Ready in 30 minutes with simple ingredients.
Ingredients
Scale
- 2 cans (15 oz each) black beans, drained and rinsed
- 1 medium yellow onion, finely diced
- 3 cloves garlic, minced
- 1 medium carrot, finely diced
- 1 celery stalk, finely diced
- 2 tablespoons olive oil, divided
- 1 cup panko breadcrumbs
- 2 tablespoons ground flaxseed
- 3 tablespoons water
- 2 tablespoons tomato paste
- 1 tablespoon soy sauce or tamari
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
- 1. Preheat oven to 400°F and line baking sheet with parchment. Mix flaxseed and water, let sit 5 minutes.
- 2. Heat 1 tablespoon oil in skillet. Sauté onion, carrot, and celery 6-8 minutes until soft.
- 3. Add garlic, cook 1 minute. Stir in tomato paste, oregano, basil, paprika, cumin, and red pepper flakes. Cook 2 minutes.
- 4. Remove from heat, add soy sauce and lemon juice. Transfer to large bowl, cool 5 minutes.
- 5. Add black beans and mash half of them, leaving some whole for texture.
- 6. Mix in flaxseed mixture, breadcrumbs, salt, pepper, and parsley until combined.
- 7. Let mixture rest 10 minutes. Roll into 20-24 golf ball-sized portions.
- 8. Place on baking sheet, brush with remaining oil.
- 9. Bake 25-30 minutes, turning once halfway through, until golden brown and firm.
Notes
Store in refrigerator up to 5 days or freeze up to 3 months. Can be reheated in oven, microwave, or added directly to simmering sauce.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 4 meatballs
- Calories: 185
- Sugar: 4g
- Sodium: 420mg
- Fat: 5g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 8g