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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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Servings: 2 servings
Author: Teri-Ann Carty
Prep Time: 25 minutes
Cook Time: 45 minutes
Rest Time: 12 hours
Total Time: 13 hours 10 minutes

Equipment

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 tomato sauce homemade

NEATBALLS INGREDIENTS

  • 1½ cup black beans cooked
  • 1 cup quinoa cooked and cooled
  • ½ cup basil roughly chopped
  • 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
US Customary - Metric

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.

Nutrition

Nutrition Facts
Black Bean Quinoa Neatballs
Serving Size
 
1 serving
Amount per Serving
Calories
848
% Daily Value*
Fat
 
23
g
35
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
13
g
Cholesterol
 
3
mg
1
%
Sodium
 
1404
mg
61
%
Potassium
 
2019
mg
58
%
Carbohydrates
 
129
g
43
%
Fiber
 
30
g
125
%
Sugar
 
10
g
11
%
Protein
 
37
g
74
%
Vitamin A
 
2304
IU
46
%
Vitamin C
 
29
mg
35
%
Calcium
 
282
mg
28
%
Iron
 
13
mg
72
%
* Percent Daily Values are based on a 2000 calorie diet.

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.