Beanballs With Marinara Sauce

Beanballs With Marinara Sauce
Staff Writer
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
388
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.

Nutritional Facts

Total Fat
24g
34%
Sugar
21g
23%
Saturated Fat
9g
38%
Cholesterol
11mg
4%
Carbohydrate, by difference
41g
32%
Protein
6g
13%
Vitamin A, RAE
33µg
5%
Vitamin C, total ascorbic acid
19mg
25%
Vitamin K (phylloquinone)
2µg
2%
Calcium, Ca
60mg
6%
Choline, total
22mg
5%
Fiber, total dietary
3g
12%
Folate, total
88µg
22%
Iron, Fe
1mg
6%
Magnesium, Mg
45mg
14%
Manganese, Mn
1mg
56%
Niacin
4mg
29%
Pantothenic acid
1mg
20%
Phosphorus, P
176mg
25%
Selenium, Se
16µg
29%
Sodium, Na
205mg
14%
Vitamin D (D2 + D3)
18µg
100%
Water
317g
12%
Zinc, Zn
2mg
25%

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.