Looking for a delicious, crowd-pleasing vegetarian dish perfect for potlucks? Join Glen and Julie as they create meatless Vegetarian Meatballs “beanballs” from scratch! Packed with oats, beans, walnuts, and bold seasonings, these vegetarian meatballs are easy to adapt for vegan or gluten-free diets. Paired with a simple homemade tomato sauce, they’re perfect for serving from a crockpot at your next gathering.
In this episode, we discuss:
How to make vegetarian “meatballs” with simple pantry ingredients
Tips for gluten-free cooking and egg-free substitutions
A quick, flavorful tomato sauce recipe
Ideas for customizing the recipe with different flavours like curry sauce
Comment your thoughts, and don’t forget to suggest a better name for these tasty “beanballs”!
Ingredients:
1 egg {OR 15 mL (1 Tbsp) ground flax seeds and 45 mL (3 Tbsp) water}
Oil for frying
1 onion, diced
4 garlic cloves, minced
2 mL (½ tsp) ground cumin
Pinch red pepper flakes
2 mL (½ tsp) dried oregano
Salt to taste
Juice of 1 lime
250 mL (1 cup) walnut pieces
175 mL (¾ cup) rolled oats
1 – 540 mL (19 ounce) can white beans, drained
Handful chopped cilantro
15 mL (1 Tbsp) tamari or soy sauce
Sauce:
Oil for frying
1 onion, diced
1 banana pepper, diced
1-2 garlic cloves, minced
A few glugs of white wine
1 – 796 mL (28 ounce) tomato pureé
Handful torn or chopped basil leaves
Preheat oven to 200ºC (400º F).
If not using an egg mix the flax seeds and water together and set aside.
Heat the oil in a pan over medium heat.
Add the onion and cook, stirring often, until just softened.
Add the garlic, cumin, red pepper flakes, oregano, and salt and continue cooking until fragrant.
Set aside and let just cool.
In a food processor pulse the walnuts and oats until very finely chopped, like a course meal.
Move the walnuts and oats into a mixing bowl.
In the food processor pulse the beans until finely chopped, but not pureed.
Scrape the beans into the bowl with the oats along with the cooked onion and spice mixture, egg (flax seed gel), cilantro, lime juice and soy sauce.
Mix until well combined.
Scoop; roll into balls, and place on a baking sheet.
Bake for 20-25 minutes, until meatballs are firmed and bottoms are lightly browned.
Sauce:
In the same pan that you used for the meatballs, sauté the onion, pepper, and garlic until translucent.
Glug in the wine and reduce by ⅔, then stir in the tomato purée.
Stir together over medium heat and then add in the basil.
Cook 5-10 minutes.
Combine the bean balls with the sauce and serve.
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