Here’s a delicious and hearty recipe for Black Bean Meatballs — perfect for vegetarians, meatless Mondays, or just something different and protein-packed. These are great with pasta, in a sub sandwich, or as a party appetizer with dipping sauce!
🌱 Black Bean Meatballs (Vegetarian)
Ingredients:
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1 (15 oz) can black beans, rinsed and drained
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½ cup breadcrumbs (use panko for extra crisp)
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1 egg (or flax egg for vegan: 1 tbsp flaxseed + 2.5 tbsp water)
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¼ cup finely chopped onion
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2 cloves garlic, minced
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2 tbsp chopped fresh parsley or cilantro
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2 tbsp grated Parmesan (optional; omit for vegan)
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1 tsp chili powder or smoked paprika
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½ tsp cumin
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Salt & pepper to taste
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Olive oil (for baking or pan-frying)
🧑🍳 Instructions:
1. Mash the beans:
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In a large bowl, mash black beans with a fork or potato masher until mostly smooth, leaving a few chunks for texture.
2. Mix everything:
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Add breadcrumbs, egg, onion, garlic, herbs, Parmesan (if using), and seasonings.
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Mix until the mixture holds together — it should be firm but not dry.
(If too wet, add a bit more breadcrumbs; if too dry, add a splash of water or olive oil.)
3. Form the meatballs:
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Roll into balls (about 1–1.5 inches each). You should get 12–16 meatballs.
4. Cook:
Option 1 – Bake:
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Preheat oven to 400°F (200°C).
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Place meatballs on a parchment-lined baking sheet.
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Lightly brush or spray with olive oil.
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Bake for 20–25 minutes, flipping halfway, until golden and firm.
Option 2 – Pan-Fry:
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Heat a few tablespoons of oil in a skillet over medium heat.
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Cook meatballs in batches, turning to brown on all sides (about 8–10 minutes total).
🍴 Serving Ideas:
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Toss with marinara sauce and serve over pasta
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Make a meatball sub with provolone and tomato sauce
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Serve with chipotle mayo or avocado crema for dipping
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Plate over rice, quinoa, or a grain bowl with veggies
🔄 Variations:
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Add cooked quinoa for extra protein
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Use taco seasoning and serve in tortillas with salsa
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Add a little shredded cheese into the mix for melty centers
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Make it vegan by using flax egg + no cheese