Beanballs With Marinara Sauce

Staff Writer
Beanballs With Marinara Sauce
beanballs

Michelle Dudash

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
Deliver Ingredients

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.

Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.

Nutritional Facts

Total Fat
13g
20%
Sugar
8g
N/A
Saturated Fat
2g
12%
Cholesterol
4mg
1%
Protein
13g
25%
Carbs
31g
10%
Vitamin A
50µg
6%
Vitamin B6
0.4mg
19.6%
Vitamin C
28mg
47%
Vitamin D
0.1µg
N/A
Vitamin E
2mg
11%
Vitamin K
19µg
24%
Calcium
155mg
15%
Fiber
12g
49%
Folate (food)
66µg
N/A
Folate equivalent (total)
66µg
16%
Iron
4mg
21%
Magnesium
69mg
17%
Monounsaturated
7g
N/A
Niacin (B3)
4mg
20%
Phosphorus
221mg
32%
Polyunsaturated
4g
N/A
Potassium
835mg
24%
Riboflavin (B2)
0.4mg
24.7%
Sodium
631mg
26%
Thiamin (B1)
1mg
89%
Zinc
1mg
9%