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Black Bean Quinoa Neatballs

Neatballs can be made with SO MANY different ingredients but this Black Bean and Quinoa combo is filled with protein and easy to make!

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How are we doing today? I am dealing with yet another dental issue but I won’t bore you with the details. Hope to have it rectified ASAP but on a brighter note, the SUN IS OUT and I think he’s sticking around for a few days☀️ 

Yesterday I stood at my fridge and looked at all the leftovers we had. I hate wasting food. Like one of my biggest pet peeves ever, so yesterday as I was scanning, NEATBALLS basically ran out of fridge and made themselves haha. I saw quinoa, black beans and tomato sauce. The makings for spaghetti and meatballs, how awesome is that?? I have made many a neatball in the past but these have the most flavour of them all. This is a two part recipe but it doesn’t HAVE to be. You can make the beans in advance or to make your life easier, use a can. I’m all for doing what feels right in the moment. As long as you have all the prep done, these bad boys take no time to whip up.

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada. 

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Black Bean Quinoa Neatballs

Teri-Ann Carty
Neatballs can be made with SO MANY different ingredients but this Black Bean and Quinoa combo is filled with protein and easy to make!
Prep Time 12 hours 15 minutes
Cook Time 45 minutes
Course Dinner, Lunch, Main Course

Equipment

  • oven
  • food processor

Ingredients
  

BLACK BEANS INGREDIENTS

  • 1 cup dried black turtle beans soaked overnight
  • 2 tbsp olive oil
  • ½ yellow onion (small diced)
  • 2 cloves garlic (minced)
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • ¼ tsp cayenne
  • ¼ tsp salt and cracked pepper
  • 5 cherry tomatoes (halved)
  • ¼ cup homemade tomato sauce

NEATBALLS INGREDIENTS

  • cup cooked black beans
  • 1 cup cooked and cooled quinoa
  • ½ cup roughly chopped basil
  • ½ yellow onion (diced)
  • 2 cloves garlic (minced)
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 2 tbsp vegan parmesan (heaping)
  • 1 tsp fennel seeds
  • 1 tbsp vegan worcestershire sauce (or balsamic vinegar)
  • 2 tsp tomato paste
  • handful baby spinach
  • ¼ tsp cayenne
  • pinch of chilli flakes
  • ½ tsp sea salt
  • cracked pepper

SAUCE INGREDIENTS

  • 1 can of San Marzano tomatoes
  • ½ yellow onion (diced)
  • 2 cloves garlic (minced)
  • pinch of cayenne (optional)
  • 2 tbsp tomato paste
  • salt and pepper to taste

Instructions
 

BLACK BEANS INSTRUCTIONS

  • In an instant pot, saute onion, garlic and olive oil.
  • Once soft, add in spices to toast for 30 seconds to a minute.
  • Add drained and rinsed beans and cover with water.
  • Pressure cook on high for 25 minutes and allow it to naturally release. If there is left over water, drain over a sieve.

NEATBALLS INSTRUCTIONS

  • Preheat the oven to 375.
  • Place cooked black beans on parchment paper and spread evenly.
  • Place in a preheated oven for 15 minutes. The beans should dry out slightly but will still have moisture.
  • Saute garlic and onion and add to the food processor. Place everything into a food processor and pulse to combine. We are looking for texture, not puree. If the mixture is too wet, add more vegan Parmesan OR a couple tablespoons of bread crumbs. I didn’t find that necessary but you might.
  • Place parchment on a baking sheet. Roll balls (it's ok if they are very moist) and place in the fridge to firm up for 20 minutes.
  • Heat 2 tbsp olive oil over medium high heat into the same pan as garlic and onion. Gently add neat-balls in.
  • Sear on all sides and place on a baking sheet. Bake for 25-30 minutes turning half way.

SAUCE INSTRUCTIONS

  • Sauté onions, add garlic.
  • Add tomato paste and cook for 1 min.
  • Add tomatoes, cayenne and cook on simmer for approximately 30 minutes.
  • Add fresh basil and or spinach.
Keyword dairy free, gluten free, neatballs, plant based, refined sugar free, vegan

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