Here's an Easy Recipe for Meatless Meatballs

If you’re craving a delicious way to enjoy meatballs without any meat, you’re in for a treat! After experimenting with various meat substitutes, I’ve perfected a recipe for meatless meatballs made with black beans. Trust me, these meatless meatballs are a huge hit. They are high in protein, simple to prepare, and great for family meals. Whether you’re a seasoned cook or a busy parent trying something new, this recipe will surely satisfy your cravings.

Let’s get right into it and explore how to create these delightful meatless meatballs for your next meal!

Ingredients

Before we start cooking, let's gather all the necessary ingredients. This recipe is straightforward and requires minimal steps. Here’s what you’ll need:

• 1 can (15 oz) of black beans, drained and rinsed

• 1 cup of whole-wheat breadcrumbs

• 1/2 cup of grated Parmesan cheese (optional; skip for vegan)

• 1/4 cup of finely chopped onion

• 2 cloves of garlic, minced

• 1 tablespoon of soy sauce

• 2 tablespoons of fresh parsley, chopped

• 1 teaspoon of Italian seasoning

• Salt and pepper to taste

• 1 tablespoon of olive oil, avocado oil or grapseed oil (for cooking)

  
  

Instructions

Now that we have our ingredients ready, let’s walk through the process of making these tasty meatless meatballs step by step.

1. Mash the Beans

   In a large bowl, use a fork or potato masher to mash the black beans until they are mostly smooth but still slightly chunky. This texture helps the meatballs hold together while adding heartiness.

   
   

2. Combine Ingredients

   Add the breadcrumbs, Parmesan cheese (if using), chopped onion, minced garlic, soy sauce, parsley, Italian seasoning, salt, and pepper. Mix everything until well combined. If the mixture feels too dry, add a small amount of water — don’t make it soggy.

   
   

3. Shape the Meatballs

   With your hands, take about a tablespoon of the mixture and roll it into a ball. Place these meatballs on a plate, and continue until you’ve formed 12-15 meatballs, depending on your preferred size.

   
   

4. Cook the Meatballs

   Heat the olive oil in a skillet over medium heat. Once hot, add the meatballs, cooking for about 5-7 minutes. Turn them occasionally for even browning until they are golden and crispy on all sides.

   
   

5. Serve and Enjoy

   These meatless meatballs can be enjoyed with marinara sauce over whole wheat pasta, in a sub sandwich with melted cheese, or even tossed on top of a fresh salad. The possibilities are endless!

   
   

Freshly cooked meatless meatballs ready to be enjoyed

Tips for the Best Meatless Meatballs

1. Experiment with Beans

   While black beans are excellent, don’t hesitate to use chickpeas, lentils, or kidney beans. Each type adds a different taste and texture, enhancing your meatballs.

   
   

2. Incorporate Vegetables

   Boost nutrition by adding finely chopped bell peppers, zucchini, or mushrooms to the mixture. Ensure they are finely chopped to blend well.

   
   

3. Make Ahead

   These meatballs can easily be prepared ahead. Store cooked meatballs in the fridge for up to three days or freeze them for future meals. They are a quick go-to option whenever you need one!

   
   

4. Vegan Variation

   To make this recipe vegan-friendly, simply skip the Parmesan cheese or swap it with nutritional yeast. This retains flavor while making it more inclusive.

   
   

Why Choose Meatless Meatballs?

Switching to meatless meatballs offers numerous benefits. First, they tend to be healthier, often lower in saturated fat while being high in nutrients. For instance, a serving of these meatballs can provide about 10 grams of protein, making them a filling choice. Plus, they are incredibly versatile. You can change the herbs and spices to match your cravings, providing a great option for any meal.

By choosing meatless options, you open the door to a world of new flavors in your cooking. Using beans as a base allows you to create satisfying plant-based dishes that are just as enjoyable and nutritious as their meat-laden counterparts.

Close-up view of meatless meatballs cooked to golden perfection

Time to Get Cooking

These meatless meatballs made from beans are not just an easy dish; they are truly enjoyable for everyone. Whether you're vegetarian or simply want to incorporate more meatless meals into your routine, this recipe is a fantastic choice. It’s your chance to get creative in the kitchen, and with this simple recipe, you can whip up a delicious meal at home.

So gather your ingredients, involve a friend or family member, and create some wonderful memories around the dinner table. Remember, cooking goes beyond just preparing food; it’s about sharing joy with loved ones.

I hope you enjoy making and tasting these meatless meatballs as much as I do! Happy cooking!

High angle view of flavorful marinara sauce served with meatless meatballs