I have an obsession with beans. They’re quick, easy, tasty, healthy and full of protein and fiber. Love the little buggers – we eat them ALL THE TIME in my house. In fact, we eat them so often that I sometimes feel that they’re under represented on this blog. Why am I not posting one bean recipe a week?
Anywho, one meal I make a lot of is bean burgers. Basically I just smush up some beans with a potato masher and mix in bread crumbs, seasonings and some times an egg. One day, as I was mashing away, I thought, you can make burgers and meat balls with ground meat, why can’t you do the same with beans? Boom – I’m a genius. Ok, not really, but I am pumped that I came to this conclusion.
Now, you won’t eat your bean balls with the illusion that you’re blissfully eating a big bowl of ground meat. They aren’t identical. However, they are a wholesome, vegetarian swap out that doesn’t involve a ton of processed ingredients. If you are going truly vegetarian make sure you use vegan worcestershire sauce (the normal kind has anchovies) but don’t leave it out. It adds a lot of savory flavor that gives this dish a meaty kick (gross description?). Don’t forgo the cumin either – it adds an earthy, smoky quality that I love.
Plus you get to say BEAN BALLS through out dinner, which for some reason is funny to me.
Black Bean Meatballs (aka Bean Balls)
Makes about 12 bean balls
1 can black beans (drained and rinsed)
1/4 cup whole wheat breadcrumbs
1 tbsp. worcestershire sauce
1 tbsp. grated parmesan cheese
1/2 tsp. cumin
1/4 tsp. garlic powder
1/4 tsp. black pepper
1/2 tsp. sea salt
1.) Preheat the oven 350*F and spray a baking sheet with cooking spray.
2.) Pour your beans into a mixing bowl and mash until almost totally smooth with a potato masher.
3.) Mix in all the other ingredients with a fork.
4.) Use a tablespoon measure or spoon to scoop out meatball sized pieces of the mixture. Use your hands to roll them into ball shapes.
5.) Arrange on the cooking sheet and spray with some more cooking spray (this helps them get a little crisp).
6.) Bake for 20 minutes, until slightly golden and crisp on the outside (the inside will be soft).