BLACK BEAN & TOFU "MEAT"BALLS RECIPE BY TASTY
Here's what you need: firm tofu, black beans, red onion, spinach, garlic, tomato paste, dried oregano, salt, pepper, paprika, whole wheat breadcrumbs, egg
Provided by Crystal Hatch
Categories Dinner
Yield 4 servings
Number Of Ingredients 12
Steps:
- Preheat oven to 375°F (190°C).
- In a blender or food processor, add tofu, black beans, onion, spinach, garlic, and tomato paste, and blend until smooth. Transfer to a large bowl.
- To the bowl, add the oregano, salt, pepper, paprika, breadcrumbs, and egg. Mix well until a dough forms.
- Use your hands to form 1-inch (2-cm) balls from the black bean and tofu mixture. Place in rows on a parchment paper-lined baking sheet.
- Bake for 20 minutes, or until golden, flipping halfway.
- Enjoy!
Nutrition Facts : Calories 555 calories, Carbohydrate 92 grams, Fat 9 grams, Fiber 13 grams, Protein 26 grams, Sugar 8 grams
BLACK BEAN 'MEATBALLS' WITH MARINARA
Mash up black beans to create delicious black bean 'meatballs' minus the meat. Black Bean 'Meatballs' with Marinara offer a good source of fiber.
Provided by My Food and Family
Categories Home
Time 25m
Yield 12 meatballs
Number Of Ingredients 7
Steps:
- Mash beans in large bowl. Add egg, bread crumbs and cheese; mix well. Shape into 12 "meatballs," using about 2 Tbsp. bean mixture for each meatball.
- Heat oil in medium skillet on medium-high heat. Add meatballs; cook 6 to 8 min. or until evenly browned on all sides, turning occasionally.
- Add pasta sauce; stir to evenly coat meatballs. Simmer on medium-low heat 5 min. or until heated through, stirring occasionally. Garnish with basil leaves before serving.
Nutrition Facts : Calories 190, Fat 8 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 50 mg, Sodium 530 mg, Carbohydrate 0 g, Fiber 4 g, Sugar 0 g, Protein 8 g
VEGAN MEATBALLS
Try a vegan version of meatballs, made with mushrooms, oats and black beans and topped with a delicious tomato sauce. Serve with spaghetti or polenta
Provided by Esther Clark
Categories Dinner, Main course, Supper
Time 1h25m
Number Of Ingredients 17
Steps:
- Tip the dried porcini into a bowl and cover with boiling water. Leave to soak for 20 mins.
- Meanwhile heat 1 tbsp of olive oil a frying pan. Add the onion and fry over a low heat for 10 mins or until softened and translucent. Add the garlic and paprika and cook for 1 min.
- Tip the black beans and oats into a food processor and blitz until you have a chunky, textured mixture. Tip the beans into a mixing bowl and stir through the miso, breadcrumbs and cooked onion mix. Strain and finely chop the porcini mushrooms and add those (keep the liquid for soup or risottos). Season and roll into 12 balls and chill in the fridge while you make the sauce.
- Heat 2 tbsp oil in a saucepan. Add the onion and fry over a low heat for 10 mins or until softened and translucent. Add the garlic and chilli and cook for 1 min. Stir through the tomatoes and sugar and season to taste. Simmer uncovered for 20 mins.
- Heat the oven to 180C/160C fan/gas 4. Heat the remaining 2 tbsp oil for the meatballs in a non-stick frying pan over a medium heat. Add the balls and fry for 5 mins until evenly brown. Transfer to a baking tray and put in the oven to cook through for 12 mins.
- Add the cooked meatballs to the pan of sauce and toss everything to coat, then scatter with the basil. Serve with spaghetti or soft polenta.
Nutrition Facts : Calories 400 calories, Fat 17 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 45 grams carbohydrates, Sugar 18 grams sugar, Fiber 9 grams fiber, Protein 12 grams protein, Sodium 1.43 milligram of sodium
SPICY MEATBALLS WITH CHILLI BLACK BEANS
Give your favourite meatballs a healthy makeover with this low fat, low calorie, low GI recipe with turkey mince, black beans and avocado
Provided by Sara Buenfeld
Categories Dinner, Main course
Time 45m
Number Of Ingredients 17
Steps:
- First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.
- Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.
Nutrition Facts : Calories 376 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 23 grams carbohydrates, Sugar 8 grams sugar, Fiber 10 grams fiber, Protein 42 grams protein, Sodium 0.8 milligram of sodium
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