Thursday, January 23, 2020

Homemade Vegan Meatballs

Tender, flavorful, 10-ingredient vegan meatballs made with quinoa and black beans! Infused with fresh herbs, ingredient , and spices for giant flavor. The right meatless meatball for pasta, sandwiches, and more!

Friends, this feels big. Vegan meatballs made with real food that are filled with flavor, don’t disintegrate , aren’t mushy, and are easy to make! Let’s do this!

Homemade Vegan Meatballs
Homemade Vegan Meatballs

This 10-ingredient recipe starts with black beans that are baked to dry them out – this is often important, because it helps prevent the meatballs from becoming mushy.

To cook the meatballs, we went for a stovetop-oven combo. A fast sauté within the skillet you wont to cook the onions and garlic in provides a crusty outer texture, while a bake within the oven dries them out a touch and ensures they’re cooked through the middle.

Homemade Vegan Meatballs

INGREDIENTS :

  • 3 cloves garlic (minced)
  • 1/2 cup diced shallot
  • 1/4 tsp sea salt (plus more to taste)
  • 1 cup cooked and cooled quinoa (ensure it's cooked + completely cooled before using)
  • 2 1/2 tsp fresh oregano (or sub half the amount in dried)
  • 1/2 tsp red pepper flake (reduce for less heat)
  • 1/2 tsp fennel seeds (optional)
  • 1 15-ounce can black beans (rinsed, drained, dried)
  • 2 Tbsp water (or sub olive or avocado oil)
  • 1/2 cup vegan parmesan cheese (plus more for serving)
  • 2 Tbsp tomato paste
  • 3 Tbsp chopped fresh basil or parsley (we mixed both // plus more for serving)
  • 1-2 Tbsp vegan worcestershire sauce (optional // adds depth of flavor)

INSTRUCTIONS :

  1. If you haven’t prepared your quinoa yet, do so now (make sure it’s cooked and cooled completely before use). Prep/cook time does not include preparing quinoa.
  2. Preheat oven to 350 degrees F (176 C). Add rinsed, dried black beans to a parchment-lined baking sheet. Bake for 15 minutes or until beans appear cracked and feel dry to the touch (see beans in food processor photo). Remove beans from the oven and then increase oven heat to 375 degrees F (190C).
  3. Heat a large (oven-safe) skillet over medium heat. Once hot, add water (or oil), garlic, and shallot. Sauté for 2-3 minutes, or until slightly softened, stirring frequently. Remove from heat (and reserve pan for later use).
  4. Add black beans to a food processor along with garlic, shallot, sea salt, oregano, red pepper flake, and fennel (optional) and pulse into a loose meal (DON'T overmix). Then add cooked/cooled quinoa, vegan parmesan cheese, tomato paste, fresh basil or parsley, and Worcestershire (optional). Pulse to combine until a textured dough forms (you're not looking for a purée, but it should be semi-tacky).
  5. Taste and adjust flavor as needed, adding more salt for saltiness/depth of flavor, red pepper flake for heat, herbs for earthiness, or Worcestershire (optional) for more depth of flavor. If it’s too tacky or wet, add more vegan parmesan cheese and pulse to combine (we added a bit more).
  6. Scoop out heaping 1 1/2 Tbsp amounts (using this scoop or a Tablespoon) and gently form into small balls using your hands. Add to a plate and refrigerate for 15 minutes.
  7. Heat an oven-safe metal or cast-iron skillet over medium heat. Once hot, add the meatballs and sauté for a few minutes, gently turning the meatballs to get a slight crust on either side. Then transfer to the oven and bake for 20-30 minutes or until golden brown on the edges and slightly dry to the touch. 
  8. These meatballs are delicious as is, or you can add some marinara to the pan and heat over medium heat for 5 minutes (or until bubbling / hot) to infuse more flavor.
  9. Serve with marinara and additional vegan parmesan cheese (optional)! These are also delicious atop any pasta. Leftover meatballs keep for 4-5 days in the refrigerator or 1 month in the freezer. Reheat in the microwave or in a 375-degree F (190 C) oven until warmed through.


No comments:

Post a Comment