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
from The Complete Tassajara Cookbook: Recipes, Techniques, and Reflections from the Famed Zen Kitchen
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
from Dinner Made Simple: 35 Everyday Ingredients, 350 Easy Recipes
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.
from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You
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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43 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!

  • You did it again!!! I just made these and I am eating them as I clean up the kitchen. LOL. Man they are sooo good. Just popping them in my mouth, no sauce!!!!

  • Thanks.

    Just a word of encouragement:
    Remember that Jesus loves you and He’s coming soon.

    If you have not made a decision to follow Him, don’t wait because tomorrow is
    promised to no one.
    Satan wants us to believe we have all the time in the world, when we actually don’t.
    Even he knows his time is short (Revelation 12:12)

    Lastly, the National Sunday Law is about to be enforced upon us. It involves the Mark of the Beast. The Beast is a religious & political system, which includes the Pope and his followers. Their sign of authority or seal is Sunday observance because they claim to have authority over the Bible and they admit that Sunday worship is their mark of great power. (Revelation 13:6) (see Catholic Record, Sept.1, 1923).

    They will seek to enforce worship on all. (See Revelation 13). IT is their plan to force all to come together, and to worship on the 1st day of the week (Sunday) and have that as the ONLY DAY of worship. They want everyone to forsake God’s law which includes keeping the Sabbath, and accept man’s tradition.
    When it is *enforced*, and people accept Sunday worship INSTEAD of accepting the Seventh Day Sabbath (Saturday) as the Lord’s Day and only true day of worship, they will receive the mark of the Beast.
    The system seeks to promote false worship.
    So because Sunday sacredness is their mark of power; God’s seal is found only one place, and it’s in His 10 commandments, specifically the 4th (see Exodus 20:8-11; Revelation 14:7; Revelation 7:1-4)

    Why:
    It tells us the Name, the Title and Territory.
    Name: Lord thy God
    Title: Creator
    Territory: Heaven and Earth.

    So only those who truly love God will keep all His commandments and will be sealed for Him, for eternity. (See Revelation 12:17)

    So, it’s our duty to keep God’s ten commandments, including the 4th which talks about the Sabbath because in the end, we have to chose 1 side.
    Those who receive God’s seal will be saved and those who receive the mark of the Beast will be destroyed eternally.

    It has always been about worship.
    Now is the time to be serious about our soul, and not to believe in false doctrine, but to accept God’s truth from the Bible (see Isaiah 8:19,20).

    By God’s grace, let us be ready for the time that is just before us.

  • Em I the only one who finds her annoying af? ���� to much attitude and hands movement… when you over do something it’s not good lol besides it’s not aubergine meatballs it’s all vegetables lol

  • I’m usually not a fan of vegan meatballs because that just have a weird taste, but if you make it. I know I gotta try it, and they look delicious!! I love you so much as always Veggie Rose �� #teamveggierose #veggieroseforlife #myveganplantpoweredhero

  • I really appreciate the importance of food according to the season!
    I grow up and plant seeds and taste delicious…
    It is natural, but important…
    Every time I watch a video every time I think!

  • FYI the purpose of targeting MEATLESS in your title is for people not interested in the consumption of MEAT or products. Next time try using Aqua faber as a binding agent or um a host of other substitution ingredients.

  • Loved this! Tho, I didn’t use quinoa and no worcestershire sauce and no fennel. Instead I used left over white sticky rice, and I used all dry ingredients and it was still so, so amazing! I think the MB vegan parm cheese and garlic really makes this! Thank you! we’ll def be making these again and again.

  • Cowspiracy is a documentary about how eating meat has a HUGE environmental impact on the planet. It made a ton of sense and really surprised me.

  • I’m not a vegan or vegetarian but I’m always open to try some vegan dishes. These looks delicious so i would love to try to make them someday.

  • My girl is trying to live the vegan life style and ima try to cook her some of these recipes!! They look amazing!! Idk if your a vegan or not this stuff looks good

  • Why are you baking the meatballs, this would only dry them out making them rely on the sauce instead of being a standalone meatball, try frying in some garlic and onion oil to get them brown on the outside so much better that’s how I do them

  • Hi Veggie Rose,
    I ❤️ your recipe because it’s quick, easy and looks yummy! I’m gonna make a bunch for my family gathering tomorrow and for my girls for home. One thing, Ritz Crackers have High Fructose Corn Syrup and 3 types of milk products. I’m gonna substitute with Panko Bread crumbs.
    Todah!

  • I’m a vegan too:).. 100% vegan. Proud vegan! And I don’t consume foods and products with dairy and eggs in it:( if you guys are vegan and want to try these recipes use the mixture of olive oil and baking powder. It will help to hold all the ingredients together. Or if you want to add different flavor, mashed banana is one of the healthiest substitute for egg. (I’m not sure though if that will taste good for you). Just a suggestion:) because anything healthy taste good for me..

  • Ppl do know what inverted commas mean right??? Anyhew i love the vegan and vegetarian options…and i do understand when u quote “meat” balls…keep them coming.

  • Flax egg or mashed up bean or mashed up potato will work beautifully instead of the egg. And of course, nutritional yeast instead of Parmesan

  • Almost all of these vegetarian recipes that look amazing involve garlic and onions. My vegetarian friend who I want to cook for is allergic to garlic and onionsz

  • I cooked these last night and they are soooooooo good!!!! Tonight i will be having the balls crumbled (becuz of course a few of them fell apart) in a multi grain flax wrap with salad. Cannot wait to make these again, but I will try to bake them instead and cook my lentils a little longer so they mash easier. Thanks Rose!!!!!

  • You vegans are the strangest lot. You don’t eat meat, you don’t want other people to eat meat because it’s “cruel,” you don’t want animals being killed to eat, but yet you eat “pretend” meat. So if you are REALLY against eating meat and LOVE your plant diet, you shouldn’t be pretending to eat meat because then you’re “pretending” to eat something from an animal. See how illogical that is? So if you’re TRULY into vegan eating, you shouldn’t be promoting ANYTHING similar to meat at ALL if you’re all into NO MEAT! Might as well make a big cow out of plants and then chop it up to eat. So in reality, you’re hypocrites because you’re promoting eating “meat” in another form. This is insanity!

  • I want to become vegan but I am scared to tell my parents because I am 13 does anyone have tips on how I can slowly become vegan?
    What stopped eating so far:
    Dairy milk(replaced with almond and soya milk)
    Dairy cheese(I have stopped eating it in general because I can’t find vegan cheese)
    Pork(I have basically stopped eating all types of pork)
    Shrimps
    Prawns
    Lobster
    Crab(basically all sea food apart from fish)
    And orange juice(the hardest one lol)
    Should I become vegetarian at first then become vegan or just become vegan?

  • I made the last one, everything exactly as instructed, and it was
    Bad. I’m not gonna lie, the texture was mushy, I was so grossed out I couldn’t keep chewing. No more meat substitutes for me, I give up.

  • I tried your recipe and I love the flavor. But i think i mashed mine too much and didn’t put enough mushrooms. It also came out too oily tasting.

  • I’m going to reconsider this because meat is starting to become gross i don’t know if it’s just me but meat is good until i bite on something chewy and it becomes nasty

  • Mushroom oat meatballs are not meatless, with the eggs! Could have used ground flax seed in place of the eggs. This is why I don’t trust restaurants “ meatless options. Sneaking in a nasty egg ��

  • For those who do not eat grains, you can substitute the ritz crackers for equal amount of coconut flour, which also has buttery flavor (although a little less as it soaks up moisture) or use almond flour.

  • My mom and I made these last night after searching all afternoon for a veggie meatball recipe. I personally cannot get past the taste of lentils so we subbed chickpeas and smashed/chopped them up. They were fabulous!! We made them with 1/4 cup of the mixed ingredients and served them on top of leftover cheesy scalloped potatoes. This recipe can be seasoned many ways especially with the very neutral taste of chickpeas. The “meat” can even be crumbled after cooking and seasoned for tacos. Thanks for posting this. ��

  • Followed recipe today but instead of frying baked them on 400 degrees for 25 minutes. They fell apart upon eating. But flavor was good

  • Instead of parsley I would use cilantro. Parsley to me taste like soap! I will make mine with chop up veggies like colorful bell peppers red green yellow, fine shredded carriots, and celery. I like to add veggies to mine. I like to see color! I don’t use black pepper to me that doesn’t have any flavor. I like to add adobo, and a sprinkle of Puerto Rican sofrito! That will make great vegan sofrito.

  • I hate this lots of talking. Straight to everything dude and ingredients. You keep on talking which is not good because your saliva will go to the food. Anyway I tried to look for recipe and your video sucks so I’ll leave a comment and dislike! K bye!

  • I was excited until I heard ritz crackers and flour, sometimes vegans aren’t as focused on nutrition as they should. I would substitute that with chick pea flour and the oil with grape seed oil.

  • Great recipe, this is my second time maken them i also used this recipy for a meatless loaf,adding homemade ketchup and mustard yum thank u. I don’t use ritz i make my own crumbs with vegan cheese again yumyum:)

  • Thanks so much for posting these recipes. Look delicious ❤️ Do you have to chill them all for 2 hrs/over nite or just the first mushroom one?

  • great video! I plan on making all of these. I need to try and make them gluten free and vegan though, that will be challenging. Thanks for the ideas!

  • I am not a vegetarian…yet…But getting closer. I have some severe health issues going on due to having weight loss surgery in the early 90’s. My ENTIRE digestive tract is rejecting almost every kind of meat. Now I struggle to keep weight on. But I have been watching LOT’S of videos on vegetarians and how they get enough protein. I am a foodie and at 51yrs old have perfected all of our favorite restaurant dishes. So I cook beautiful carnivore meals for the caveman in my life. But I am finding the more I cook with beans, lentils, and quinoa that I can make exquisite dishes that I have been taking to work to feed my friends (my taste testers!). I love this food and I am not missing meat whatsoever! I just started trying to convert some of my recipes into vegan dishes. Thanks for this meatball recipe!! I look forward to following you and learning how to cook some great food. Maybe with some help from people like yourself I can learn how to eat healthy plus with great tasting food. Who knows I might even get my weight back up to 145lbs. (I am currently 110 and I am 5’10” tall)! Ty for listening for I am so new an anxious about eating right.

  • thats definetely a recipe for me, its easy and it require stuff that i pretty much always have on hands, except for the fresh parsley, but i sent my boyfriend out to get some cilantro this weekend and he came back with parsley instead and i was wondering what to make with it to not waste it so it came right in time plus ur saying that ur kids love it so hopefully my son will too

  • I don’t understand using vegetarian Parmesan cheese then using 2 eggs. If you want to go vegan then use soaked flax seeds not eggs.

  • This is how it all started
    https://youtu.be/7KZd-JpSCDM
    For anyone who thinks it’s 6 hippies in a field, show them this video.
    P.S. I don’t know what that chocolate food is at 39 seconds, but I do know that you need to make that happen.

  • Ironically, I’m eating meatballs and mince (unformed meatballs) for tea with chips and mint sauce #lazybankholidayfood and I can link the original recipe, if you need me to.