Make these Italian-flavored vegan black bean meatballs with homemade marinara sauce for a family-approved meatless dinner! This recipe idea is so easy, healthy and comforting and can be served over pasta or zucchini noodles.
Course Dinner
Cuisine Italian
Keyword low carb vegan dinner, meatless monday, plant protein
Prep Time 10 minutesmins
Cook Time 30 minutesmins
Total Time 40 minutesmins
Servings 4
Calories 259
Author Alena Schowalter
Ingredients
Black Bean Meatballs
1flax egg1 tbsp ground flax mixed with 2 tbsp warm water
5ozbutton mushrooms140 g
1small carrotroughly chopped
1cuprolled oats90 g
¼cupfresh parsley7 g, chopped
½teaspoonthymedry
1teaspoonsmoked paprika
½teaspoongarlic powder
1 ¼cupscooked black beans215 g, drained
1tablespoonsoy sauce
Salt & pepper to taste
Herbed Marinara
1red oniondiced
3garlic clovesminced
3-4tablespoonsvegetable broth
1teaspoonoreganodry
¼-½tspcayenne
2 14-ozcans crushed tomatoes800 g
3tablespoonstomato paste
salt and pepperto taste
To serve (optional)
2medium zucchini500 g, spiralized or shaved into noodle-shapes
Spaghetticooked
Nutritional yeast
Fresh basil leaves
Vegan cheese shreds
Instructions
Make the vegan meatballs
Preheat your oven to 350°F/180°C and line a large baking sheet with a piece of parchment paper. Combine ground flax and warm water in a small bowl and set aside for 5 minutes to create an egg replacement.
Add mushrooms, carrots, oats, parsley and spices to your food processor. Pulse a few times to break everything down, then add the black beans.
Process until a crumbly mixture forms, then add the soy sauce and flax egg; pulse until just incorporated.
Form the mixture into small balls with your hands. Place the meatballs onto the prepared baking sheet, making sure they are not touching each other, and roast for 20 minutes. Check after 10 minutes and flip them to ensure they bake evenly.
Make the marinara
While the meatballs are roasting, add onion, garlic and a splash of vegetable broth into a medium-sized saucepan and place over medium-high heat.
Season with salt, pepper, oregano and cayenne and cook for around 4-5 minutes, until the onions are soft and fragrant, stirring occasionally.
Add crushed tomatoes and tomato paste, then stir to combine. Turn the heat down to low and let the marinara simmer for 10-15 minutes, or until the meatballs are done in the oven.
Gently submerge the meatballs in the sauce and cook just until the sauce starts to bubble, around 2-3-minutes.
Serving suggestion
Serve the baked meatballs and herbed marinara over zoodles (zucchini noodles) or spaghetti and top with nutritional yeast or vegan cheese shreds. Enjoy!
Notes
You can swap black beans for kidney beans or white beans. Adding some TVP is great for more protein and chewy texture!
Make the vegan meatballs heartier by adding a handful of nuts or seeds to the food processor when making them and frying them with some oil in a skillet instead of baking them.
Any leftover black bean balls can be stored in the fridge for 4-5 days and frozen for 2-3 months.
Nutrition information has automatically been calculated for the meatballs and tomato sauce only.