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
Equipment
- oven
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
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
Serving: 1serving | Calories: 848kcal | Carbohydrates: 129g | Protein: 37g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Cholesterol: 3mg | Sodium: 1404mg | Potassium: 2019mg | Fiber: 30g | Sugar: 10g | Vitamin A: 2304IU | Vitamin C: 29mg | Calcium: 282mg | Iron: 13mg
*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.