Black Bean Vegetarian Meatballs with Tzatziki Sauce

 

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Type: Vegetarian Makes: 8-10 meatballs. Ingredients. For the meatballs 1&1/2 cup cooked black beans 1 tbsp chia seeds 1 tbsp oats 2 tbsp whole wheat bread crumbs 1 bunch fresh parlsey 1 bunch fresh mint 2 organic eggs 1/2 lemon, juice only 1/2 tsp chili powder 1 onion, diced 2 garlic cloves, crushed 1/2 tsp smoked paprika 1/2 tsp sea salt. For the tzatziki. Greek Meatballs with Tzatziki Sauce are perfect for dinner or an appetizer! Loaded with spices, lemon zest and even feta cheese, they are.

Preheat oven to 450° F. Line a baking sheet with foil and spray it with cooking spray. In a large bowl whisk together the panko, parsley, grated onion, garlic, lemon zest and juice, egg, spices, salt and pepper. If you aren’t planning to stuff the meatballs. Drain your black beans and rinse till water runs clear, fill your can back up with water (with the beans still in the can) and pour it all into your food processor.

Pulse till smooth. Step 4. Combine your rolled oats (blended and regular), bean. Black bean veggie based “meatballs” for a quick and easy meal that can be done in less than 20 minutes! Freezer friendly too! Dairy free and can be made vegan.

These have to be one of the easiest recipes I have shared with you in a while – besides anything no bake!15 oz (425 g) black beans, drained (reserve ¼ cup (60 ml) of the juice) and rinsed well 1 tbsp (15 ml) plus 1 tsp extra-virgin olive oil 1 large Portobello mushroom cap – gills removed and sliced thin. Meatballs before baking: a 2 teaspoon cookie scoop (size 60) is very helpful for shaping! See the recipe below.

Make it vegan! This vegetarian meatballs recipe is easy to make vegan because: surprise! The meatballs are already vegan!Tender, flavorful, 10-ingredient vegan meatballs made with quinoa and black beans! Infused with fresh herbs, tomato paste, and spices for big flavor.

The perfect meatless meatball for pasta, sandwiches, and more!Add the sauteed onion and garlic to the mashed beans together with the spices, the tomato paste, the soy sauce, the ground sunflower seeds, and the oats. Season with salt and pepper. Use your hands to thoroughly mix everything. Then form about 12-14 vegan meatballs.

Bring the sauce to a boil, add all other ingredients (except cornstarch and fresh parsley) and let simmer over medium heat for about 10-12 minutes (the longer you simmer the gravy, the more flavorful and thicker it will be). In a small bowl mix cornstarch with a little bit of water and add it to the pan. The gravy.

List of related literature:

Add this mixture, the soy sauce, and the fermented black beans, if you’re using them, to the simmering vegetables.

“The Vegetarian Planet: 350 Big-Flavor Recipes for Out-Of-This-World Food Every Day” by Didi Emmons
from The Vegetarian Planet: 350 Big-Flavor Recipes for Out-Of-This-World Food Every Day
by Didi Emmons
Harvard Common Press, 1997

Combine 4 tablespoons of the olive oil, olives, sundried tomatoes, onion, garlic, red pepper flakes, rosemary, marjoram, and 2 tablespoons of the parsley in a saucepan over medium heat.

“The What Would Jesus Eat Cookbook” by Don Colbert
from The What Would Jesus Eat Cookbook
by Don Colbert
Thomas Nelson, 2011

Preheat the oven to 400°F. In a large bowl, combine the tofu, oregano, basil, thyme, fennel, chili flakes, garlic powder, onion powder, nutritional yeast, salt, the 1 tablespoon of oil, and the Worcestershire.

“The Sexy Vegan Cookbook: Extraordinary Food from an Ordinary Dude” by Brian L. Patton
from The Sexy Vegan Cookbook: Extraordinary Food from an Ordinary Dude
by Brian L. Patton
New World Library, 2012

Use the same ingredients and method as above but use a light and fruity olive oil instead of the sesame oils and some fresh marjoram and thyme with the onions and/or in the breading.

“The Complete Tassajara Cookbook: Recipes, Techniques, and Reflections from the Famed Zen Kitchen” by Edward Espe Brown
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by Edward Espe Brown
Shambhala, 2011

Gently stir in panko, processed chickpeas, remaining 2 tablespoons yogurt, remaining scallions, remaining 2 tablespoons cilantro, and shallot until just combined.

“The Complete Cooking for Two Cookbook: 650 Recipes for Everything You'll Ever Want to Make” by America's Test Kitchen
from The Complete Cooking for Two Cookbook: 650 Recipes for Everything You’ll Ever Want to Make
by America’s Test Kitchen
America’s Test Kitchen, 2014

FLUFF the quinoa and add the beans, tomatoes, almonds, garlic, ½ cup of the Parmesan, and 3 tablespoons of the oil.

“Dinner Made Simple: 35 Everyday Ingredients, 350 Easy Recipes” by The Editors of Real Simple
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by The Editors of Real Simple
TI Incorporated Books, 2016

Mix with 1 can of garbanzo beans (drained and rinsed), ½ cup chopped red onion, and ½ cup chopped red pepper.

“Joy's Simple Food Remedies: Tasty Cures for Whatever's Ailing You” by Joy Bauer, M.S., R.D.N., C.D.N.
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by Joy Bauer, M.S., R.D.N., C.D.N.
Hay House, 2018

Add the crushed garlic, marjoram, parsley, sage, and thyme to the beans, and stir in 1 tsp salt and a generous grind of black pepper.

“The Glorious Pasta of Italy” by Domenica Marchetti, France Ruffenach
from The Glorious Pasta of Italy
by Domenica Marchetti, France Ruffenach
Chronicle Books LLC, 2011

spice mixture, the gluten flour and gluten (or gluten-free flour and seeds), nutritional yeast, tomato paste, vinegar, and Worcestershire sauce.

“Vegan Under Pressure” by Jill Nussinow
from Vegan Under Pressure
by Jill Nussinow
HMH Books, 2016

Add the onion, garlic, basil, oregano, and cumin to the eggplant; blend well.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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6 comments

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  • I just made these and it took literally 2 hours. Alot of extra preparation and steps required. I didnt add fennel or Worcestershire sauce bc I dont have that. I recently made black bean vegan burgers from an online recipe and I found they were too spicy. I ran into the same problem with these. These are a bit on the spicy side in my opinion and it kinda ruined it for me because it took so long to make them. I think it could’ve been fixed by just changing the portions of some of the spices which I’ll do next time because overall the taste was pretty good. Made some spaghetti and vegan cheese sauce to go with them as well. This helped tone down the spice. But anyways this recipe is pretty great☺️

  • These look incredible! I could just eat tgem right out of the screen they look so good ���� You wouldn’t even know they were vegan! �� I love how they’re so healthy too! I can’t wait to try them out myself �� I love how you’ve kept the recipe so simple and easy to follow �� If you’re interested, I have a Channel myself, and I make vegan gf recipes too which I share on there if you’d like to see them ��❤ Otherwise, your video was absolutely fantastic! Thank you so much for sharing this awesome recipe with us all xx

  • Sorry to be that guy but these are not vegan. Being from worcester in the uk, worcester sauce is made with fermented anchovies. But i will defo tries these out as i am a non vegan

  • I followed the recipe but my meatballs’ dough came out too dry. I tried to fix the problem with 1 Tbsp of flax seeds+water and 2 Tbsp of chickpea flour and some more water. The taste was still good.

  • I just made these for dinner. I’m happy you always use staple ingredients so we don’t have to shop around or even find special markets for certain items. Anyways, I used brown rice (long grain) cause it’s what I had in the fridge already and it worked great. This is an error on my part but I def recommend packing the meatball tight and possibly refrigerating it for longer. But the flavor was great, I paired it with chickpea pasta and… wine. (Duh)��

  • I like how Vegans are always the perfect specimen and holier than thou preaching to people about diets, when 3/4 of the world is Vegan. Get off your high-horses!