Simple Vegan Black Bean
Simple Vegan Black Bean "Meatballs"
  • prep: 20 min
  • cook: 45 min
  • total: 1 hr 5 min
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  • servings:
  • Summary

    Healthy, low fat, delicious black bean "meatballs" are perfect in a spicy marinara sauce.

    Ingredients

    • Marinara
    • 1 tablespoon avocado oil
    • 1 26 ounce can of crushed tomatoes ( I use Pomi brand)
    • 1 medium red onion – finely diced
    • 2 cloves of garlic – minced
    • 1 teaspoon of dried Italian seasoning
    • 1/3 cup red wine (or 3 tablespoons of balsamic vinegar)
    • 3 teaspoons of ground sea salt
    • 2 teaspoons of red pepper flakes (optional)
    • Ground black pepper to taste
    • 1/2 cup of fresh basil leaves – minced
    • 1/4 cup of flat leaf parsley leaves – coarsely chopped
    • Bean Balls
    • 1 15 ounce can of black beans – drained and rinsed well
    • 1 shallot – paper skin peeled off and sliced thin
    • 1 large Portobello mushroom cap – sliced
    • 1/4 cup of flat leaf parsley leaves
    • 1 tablespoon of dried Italian seasoning
    • 1/2 cup of breadcrumbs (use gluten free if desired)
    • 2 teaspoons of tapioca starch
    • 1 teaspoon of ground sea salt
    • 1 teaspoon and 1 tablespoon of avocado oil

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 10
    • Amount Per Serving
    • Calories: 525 % Daily Value *
    • Total Fat: 5 g 7.86%
    • Saturated Fat: 0 g 2.23%
    • Trans Fat: 0 g %
    • Cholesterol: 4 mg 1.19%
    • Sodium: 3196 mg 133.17%
    • Calcium: 337 mg 33.66%
    • Potassium: 1865 mg 53.29%
    • Magnesium: 0 mg 0%
    • Iron: 13 mg 69.62%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 98 g %
    • Dietary Fiber: 27 g 108.02%
    • Sugar: 28 g
    • Protein: 29 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 32.02%
    • Vitamin C 97%
    • Vitamin D 6.61%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables9
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total6 oz-eq

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