BBQ Black Bean Meatballs (Dairy-Free, Gluten-Free, Vegan)

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Holy meatballs! I mean, veggie balls! This recipe isn’t your traditional meatball because it’s completely plant-based and perfect for any vegetarian or vegan in your family. However, you may just be able to trick those meat-lovers in your family with these as well.

These meatballs really speak for themselves. They are savory, sweet, almost-too-much-life-meat, delicious and seriously addicting. I bet you can’t just eat one! What’s great about this recipe is that these balls are so versatile and you can make them with any sauce you like.

Further Food Nutritionist Commentary:

These vegan BBQ Black Bean "Meat"balls are a great plant-based protein option! Each serving contains 9g of protein and 9g of fiber so there is no way you'll be left hungry after a few of these! They are delicious by themselves, or added into a salad, with quinoa, rice, etc! I also love that each serving has only 1g of saturated fat! Black beans are rich and filling so prepare to leave the table satisfied!

By Liz Lederman
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BBQ Black Bean Meatballs (Dairy-Free, Gluten-Free, Vegan)

  • Prep Time: 5-10 minutes
  • Cook Time: 20-30 minutes
  • Servings:

Ingredients

Meatballs:
1 cup oat flour, process rolled oats for 30 seconds in food processor
1 cup Bob’s Red Mill rolled oats
1 can black beans, strained and drained
2 tablespoons extra virgin olive oil – plus some for cooking
1 heaped tablespoon tomato paste
3 cloves of garlic
1/4 cup white onion, roughly chopped
1/4 cup fresh cilantro, roughly chopped
2 tablespoons flax seeds
1 1/2 tablespoons paprika
1 teaspoon hot sauce

BBQ Sauce:
1 tablespoon extra virgin olive oil
1 medium white onion, chopped finely
3 cloves garlic, finely chopped
1 tablespoon hot sauce
1 28 ounce can crushed tomatoes
1/4 cup white vinegar
2 tablespoons coconut sugar
1 tablespoons mustard powder
1 tablespoon vegan Worcester sauce
1/2 – 1 teaspoon liquid smoke
2 tablespoons molasses (optional)
Garnish with fresh Mint

Instructions

  1. Pulse your one cup rolled oats in the food processor until a flour forms. Then add the rest of your ingredients into the processor and blend till everything is well combined.  You want to ensure there is no loose flour, this is how you know you’re done blending.
  2. Begin rolling into “meat balls” I like using a tablespoon to measure or even a small ice cream scoop.  Please note, you’re balls will cook differently depending on the size you roll them. Once your balls are rolled, set them into the fridge while you prepare your BBQ sauce.
  3. Into a medium sized pot add your oil and heat on low for a 1 minute.  Add your onions and cook for 5 minutes or until fragrant and translucent.  Add your garlic and cook for another minute.
  4. Add the remainder of your ingredients and simmer on medium for around 10-15 minutes, stir often to avoid sticking or burning.  Taste and ensure it has the flavors you desire.  If it’s perfect then remove from heat, once cooled enough to handle use a hand blender to thicken and blend. Set aside.
  5. Into a large non stick pan heat  your olive oil for 1 minute or so.  Add your balls and cook for around 1 minute on each side.  Add your desired amount of BBQ sauce to the pot and cook for around 5-6 minutes, on medium, with lid on, until your balls are cooked throughout.  A way to test this is to cut into one and check if it’s hot in the middle and steaming. That’s when you know you’re ready to eat all this deliciousness!
Pulse your one cup rolled oats in the food processor until a flour forms. Then add the rest of your ingredients into the processor and blend till everything is well combined.  You want to ensure there is no loose flour, this is how you know you’re done blending. Begin rolling into “meat balls” I like using a tablespoon to measure or even a small ice cream scoop.  Please note, you’re balls will cook differently depending on the size you roll them. Once your balls are rolled, set them into the fridge while you prepare your BBQ sauce. Into a medium sized pot add your oil and heat on low for a 1 minute.  Add your onions and cook for 5 minutes or until fragrant and translucent.  Add your garlic and cook for another minute. Add the remainder of your ingredients and simmer on medium for around 10-15 minutes, stir often to avoid sticking or burning.  Taste and ensure it has the flavors you desire.  If it’s perfect then remove from heat, once cooled enough to handle use a hand blender to thicken and blend. Set aside. Into a large non stick pan heat  your olive oil for 1 minute or so.  Add your balls and cook for around 1 minute on each side.  Add your desired amount of BBQ sauce to the pot and cook for around 5-6 minutes, on medium, with lid on, until your balls are cooked throughout.  A way to test this is to cut into one and check if it’s hot in the middle and steaming. That’s when you know you’re ready to eat all this deliciousness!

Nutrition Information

Per Serving: Calories: 255; Total Fat: 9 g; Saturated Fat: 1 g; Monounsaturated Fat: 4 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 100 mg; Potassium: 824 mg; Carbohydrate: 42 g; Fiber: 9 g; Sugar: 8 g; Protein: 9 g

Nutrition Bonus:

Vitamin C: 34%; Vitamin A: 49%; Iron: 27%; Calcium: 14%

Further Food Daily Turmeric Tonic would season these meatballs perfectly!

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