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.
- 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
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.