5
1 rating

Beanballs With Marinara Sauce

This dish delivers the comforting, classic flavors of traditional Italian meatballs, while replacing meat with kidney beans for protein. Serve over pasta, or garlic-sautéed baby spinach or zucchini. This dish is ready in 30 minutes from start to finish.

This recipe is provided by Michelle Dudash, Registered Dietitian, Cordon Bleu-certified chef and creator of CleanEatingCookingSchool.com.

4
Servings
272
Calories Per Serving

Ingredients

  • 2 Tablespoons extra-virgin olive oil, divided
  • 8 Ounces package crimini or button mushrooms, chopped fine
  • 3 cloves garlic (2 minced and 1 smashed)
  • 14 Ounces can kidney beans, rinsed and drained
  • 1/4 Cup rolled oats, use gluten-free, if desired
  • 1/4 Cup + 2 tablespoons flaxseed meal
  • 1 Tablespoon nutritional yeast seasoning, or use grated Parmigiano-Reggiano cheese
  • 2 Teaspoons reduced-sodium soy sauce
  • 1 Teaspoon + 1/4 teaspoon Italian seasoning
  • 28 Ounces can whole tomatoes, reserving juice

Directions

Preheat oven to 425 degrees F convection. Line a large sheet pan with parchment paper.

Heat a large skillet on medium heat and add 1 tablespoon oil. Add the mushrooms and garlic and sauté until liquid releases and evaporates and mushrooms are tender, about 5-10 minutes. Season with a pinch of salt and pepper.

Mash the kidney beans in a medium bowl and add oats, flaxseed, nutritional yeast, soy sauce, 1 teaspoon Italian seasoning, 1/4 teaspoon salt, pepper, and 3 tablespoons of the tomato juice. Add the cooked mushrooms and stir well. Scoop into 1-inch balls and place on the prepared sheet pan. Drizzle with 1 tablespoon oil. Bake until golden, about 12-15 minutes.

While the beanballs bake, squeeze the tomatoes into the skillet, using a clean hand. Add 1/4 cup of the tomato juice, 1 smashed garlic clove, 1/4 teaspoon Italian seasoning and a pinch of salt and pepper.

To serve, spoon the beanballs with the sauce. Garnish with chopped fresh herbs, like parsley, basil or chives, if you have on hand.

Nutritional Facts
Servings4
Calories Per Serving272
Total Fat13g20%
Sugar8gN/A
Saturated2g12%
Cholesterol4mg1%
Protein13g25%
Carbs31g10%
Vitamin A50µg6%
Vitamin B60.4mg19.6%
Vitamin C28mg47%
Vitamin D0.1µgN/A
Vitamin E2mg11%
Vitamin K19µg24%
Calcium155mg15%
Fiber12g49%
Folate (food)66µgN/A
Folate equivalent (total)66µg16%
Iron4mg21%
Magnesium69mg17%
Monounsaturated7gN/A
Niacin (B3)4mg20%
Phosphorus221mg32%
Polyunsaturated4gN/A
Potassium835mg24%
Riboflavin (B2)0.4mg24.7%
Sodium631mg26%
Thiamin (B1)1mg89%
Zinc1mg9%