Gluten Free Vegan Black Bean Meatballs
Meatball Monday goes meatless with these Gluten Free Vegan Black Bean Meatballs. Fun of flavour and hearty, they are just as good as the regular version.
It’s Monday, it’s almost Valentine’s Day and I can’t think of a better recipe to share than these Gluten Free Vegan Black Bean Meatballs. Why you might be thinking? Well it’s because every time I think of meatballs, I remember Lady and a Tramp, and Dino singing that’s amore in the background. (If you haven’t guessed I’m a big Disney Fan!)
So this year, while writing my V-Day recipes, I thought why not add a Black Bean Meatball recipe that not only meat eaters, but also vegans and vegetarians can enjoy. Inspired by a recipe I found on this blog, my version was a hit with the family, so I hope it’s a hit with you too!
How to Make Gluten Free Vegan Black Bean Meatballs
This recipe is pretty simple, and doesn’t require much. It is as easy and sautéing some onions and garlic, adding it to a can of drained black beans in the food processor along with some oats, herbs and spices. Give it a couple of pulses to make a chunky paste, roll into balls, cook in a skillet then add a jar of sauce and serve on top of pasta.
What you need to make Gluten Free Vegan Black Bean Meatballs
The ingredients for this recipe are pretty simple and I’m sure as a gluten free eater you probably have them in your pantry already. You will need:
- Canned Black Beans: I use this one. It has very little preservatives and it says gluten free on the can. It is also the most easily available for me. However I do like to use this organic one when I can find it.
- Oats: Remember, oats are naturally gluten free, but not all brands are gluten free because of where they are grown. So make sure and get a brand that is certified gluten free.
- Herbs and Spices: One of my favorite parts of the garden is the herbs. For this recipe I used fresh basil, parsley and a little sage. I would definitely tell you to use the basil and the parsley, but the sage is optional.
- Pasta Sauce: The final step in this recipe is to add the pasta sauce to the meatballs and let them simmer for about 5 minutes to absorb some of the flavour. For this you can use any gluten free pasta sauce that is your favorite.
Storing these Gluten Free Vegan Meatballs
The longest I’ve ever kept this recipe is overnight in the fridge, and then heated in the microwave before serving. However, you can try storing the cooked meatballs after they have been grilled and before adding the sauce. Then when you are ready to serve, add the sauce and the meatballs to a skillet or sauce pan and let warm through. If you do give this a try, please let us know how it turns out.
Now it’s time to grab a bowl and serve up some meatballs! Happy Monday Foodies,
Gluten Free Vegan Black Bean Meatballs
Meatball Monday goes meatless with these Gluten Free Vegan Black Bean Meatballs. Full of flavour and hearty, they are just as good as the regular version.
Ingredients
- 1 (15 oz) can black beans,
- 1 large onion diced, about 1 cup
- 3 cloves garlic
- 2 tsp olive oil
- 1 cup gluten free rolled oats
- 1 teaspoon Italian seasoning
- 1/2 tsp garlic powder
- 1 tablespoon fresh parsley
- 1 tablespoon fresh basil
- 1 teaspoon fresh sage (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 tablespoons water
- 1 (24 oz) jar passata/pasta sauce
- 1 box gluten free spaghetti (12 oz)
- fresh herbs/vegan parmesan to top
Instructions
- Rinse and drain the black beans then set aside.
- In a skillet add olive oil. Heat until shiny then add the diced onion, saute for couple of minutes until translucent then add the garlic and saute with the onions until fragrant. Remove from heat and set aside.
- In the bowl of a food processor, add the oats. Pulse to break down, then add drained and rinsed black beans, onion and garlic mixture, herbs, salt and pepper.
- Pulse together until the oats and black beans are well mixed and the mixture easy to roll into balls. At this stage you may need to add the 2 tablespoons of water to help the mixture blend. Be careful not to add too much as the mixture will become too sticky to handle and hold together.
- Using a spoon, scoop the mixture into your hands and roll into meatballs. To make it easier to roll you can coat your hands in olive oil. Set the meatballs aside on a tray, then continue to roll the balance until all the mixture is used and you have about 16 meatballs.
- Right before you cook the meatballs, cook the pasta according to the package directions.
- In the same skillet that was used to saute the onions and garlic, add a teaspoon of olive oil and heat over medium until shiny.
- Carefully place the meatballs in the skillet and cook on each side for about 1-2 minutes untl they have a golden crust. This may take about 4 turns to get them golden all around.
- Once the meatballs are cooked, add the pasta sauce, reduce heat to simmer and cook for about 5 minutes until the sauce is heated through and the meatballs finished cooking.
- To serve, drain pasta, toss in a little olive oil, then top with meatballs and sauce. Sprinkle with a little fresh parsley then enjoy!
Notes
Optional: cook in the meatballs in an airy fryer. Preheat to 400 °F, add meatballs in one layer, and cook for 8 minutes, turning halfway through.
