Vegan Black Bean Meatballs (Printable Version)
Hearty vegan black bean balls blended with spices and baked till crispy outside, tender inside.
# Ingredients Required:
→ Legumes and Protein
01 -
180 ml cooked black beans, rinsed and patted dry (or 160 ml refried black or pinto beans)
02 -
100 g textured vegetable protein (TVP)
03 -
180 ml hot water
→ Seasonings and Flavorings
04 -
30 ml soy sauce
05 -
15 ml apple cider vinegar
06 -
15 g nutritional yeast
07 -
30 ml smooth almond butter (or 22.5 ml vegetable oil for nut-free option)
08 -
10 g Italian seasoning blend
09 -
5 g garlic powder
10 -
2.5 g onion powder
11 -
2.5 g smoked paprika
12 -
0.5 g crushed fennel seed
13 -
Black pepper, to taste
→ Binders
14 -
90 g vital wheat gluten (essential, no substitutions)
# Guide to Cooking:
01 -
In a mixing bowl, thoroughly mash the cooked beans with a fork until no large pieces remain. Add the TVP, hot water, soy sauce, and apple cider vinegar. Stir to combine and allow to hydrate for 5 minutes.
02 -
Preheat the oven to 176°C and prepare a baking sheet by lining it with parchment paper or a silicone baking mat.
03 -
Add nutritional yeast, almond butter (or oil), Italian seasoning blend, garlic powder, onion powder, smoked paprika, crushed fennel seeds, and black pepper to the hydrated mixture. Mix thoroughly to distribute the flavors evenly.
04 -
Incorporate the vital wheat gluten into the mixture. Using your hands, compress and knead the dough in the bowl for approximately 30 seconds to develop gluten structure and ensure full ingredient integration.
05 -
Portion the dough using approximately 22 ml (1 ½ tablespoons) per ball. Compact each portion firmly in your hand and roll between your palms to form smooth balls. This process yields approximately 22 to 24 meatballs.
06 -
Place the meatballs on the prepared baking sheet. Bake for 13 minutes, then carefully flip each to ensure even cooking. Continue baking for an additional 15 to 17 minutes until the exterior is crisp and the interior is thoroughly heated.
07 -
Present with pasta, tomato marinara, or within a sandwich for a plant-based option.
# Extra Suggestions:
01 -
Vital wheat gluten is essential to achieve the proper texture; avoid substitution.