Easy Oven Black Bean Meatballs
Delicious black bean "meatballs" that are completely plant-based. Cooked in the oven for an oil free, crispy meatball that is perfect in any pasta dish.
Equipment
- oven
- food processor
Ingredients
Chia Egg Replacement
- 1 tbsp Chia seeds ground
- 3 tbsp water
Meatball Ingredients
- 1 3/4 cups black beans or a 15 oz can
- 1/2 cup quick oats
- 1/4 cup nutritional yeast
- 2 cloves garlic
- 1 tbsp basil
- 1 tsp coarse salt table salt can be used
- 1/2 tsp black pepper
- 1/2 cup sweet onion sauteed until soft
- 1/2 tsp smoked paprika
- 1/2 tsp red pepper flakes
- 1 tsp hoisin sauce can substitute soy sauce or chili sauce
- 1 tsp turmeric ground
- 1 tsp olive oil (optional for the onion saute)
Instructions
Chia Egg Substitute
- Grind chia seeds in a coffee grinder or mortar and pestle.
- Mix the chia seeds with the water in a small bowl.
- Let the mixture sit for 10 minutes while you mix your meatballs. The mixture will become gelatinous similar to an egg consistancy.
Meatball Preparation
- Preheat the oven to 375 degrees Fahrenheit.
- Mix the chia egg substitute according to the instructions above. Set aside for 10 minutes.
- Soften the sweet onion by sauteing it on the stovetop. (I used 1 tsp of olive oil, but you can use water or vegetable broth if you are strictly oil free)
- Drain and rinse the canned black beans and mash in a medium bowl.
- Pulse the oats in a blender or food processor until they are ground coarsely (you do not want powder).
- Mix the oats into the black bean mash.
- Mix the softened onion and spices into the black bean/oat mixture.
- Mix in the chia seed egg substitute into the mixture to help bind all the ingredients together. This completes your meatball mixture. It does not look the most appetizing, but I promise it will be amazing :).
- Spray a muffin pan with cooking spray or use paper liners.
- Scoop the meatball mixture into the pan to make 12 meatballs. I used a cookie dough scooper to make sure that my meatballs were the same size. I chose not to roll my balls into a perfect ball, but you could certainly roll them in your hands if you desired a perfectly round ball.
- Put into the pre-heated oven and cook for 20 minutes. The outside will be crispy and the meatballs firm when cooked completely.
- Take out of the oven and let cool for 5 minutes and serve hot. They will come out of the pan easily with tongs.
- Serve with your favorite pasta.
Notes
These meatballs can be customized with a variety of spices. They could easily be served with a hot chili sauce, pesto, or bbq sauce for a variety. These would also be great to serve skewered with grilled or roasted vegetables.