White Bean Vegan Meat Balls

 

By Namit Kathoria

 

Preparation time: 15 min

Cooking time: 20 min

Serves 2

Ingredients:

1 jar (400-500g) white beans drained and rinsed

3 garlic cloves roughly chopped

1/3 cup oats

Juice of 1 lemon with fibre

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon dried thyme

1 teaspoon dried rosemary

½ teaspoon dried parsley

½ teaspoon oregano powder

5-6 fresh basil leaves (optional)

4 tablespoons nutritional yeast

2 teaspoons brown rice miso paste

½ large zucchini grated (squeeze water out)

3 tablespoons flax seeds

1 tablespoon chia seeds

1 ¼ teaspoon onion powder

¼ teaspoon ground black pepper

Serve with: Greek style soya yoghurt, greens and with quinoa

Preparation:

1. Put everything apart from the white beans and the zucchini into a blender. Blend for about 30 seconds to a minute. You might need to stop the blender from time to time to scrape down the sides.
2. Put the beans into large bowl. Use a fork or a potato masher to mash them up, keeping some of the beans intact though.
3. Add the zucchini and the mixture from the blender to the beans. Mix everything through thoroughly with a fork. The mixture should be sticky enough to form small balls. If it is not sticky, then add in a little bit more of the nutritional yeast.
4. Preheat the oven 170-180°. Get a baking tray and line it with baking paper. Either soak your hands with water or with olive oil. Then take a tablespoon worth of the mixture at a time and form into ball shapes. Arrange the balls onto the baking paper.
5. Bake for about 15-20 minutes until they become crispy. Keep checking through the oven door to make sure they are not burning.

 

Where does your protein come from?

White beans are a good source of protein as well as a good source of antioxidants. Antioxidants prevent chronic diseases like cancer.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.