Ingredients like beef, eggs, cheese, cows milk and glutenous breadcrumbs are mindfully replaced with plant-based ingredients raging with health benefits. You'll find fiber packed beans and psyllium husk, dairy free milk, gluten-free certified breadcrumbs, nooch or nutritional yeast for a vitamin B fix. Traditional meatballs are the inspiration and they've been heavily veganized with my special touch!
Everything is made easily in a food processor, rolled into balls and pan-fried or baked. We had ours baked and served over spaghetti it would be delicious in a meatless ball sub, used as a base in my Lasagna Soup and so much more!! They may even be featured in the next show! ;) Watch how to make them in the new AV Show in less than 4 minutes flat and/or get the recipe below.
Ingredients:
Peaceful Preparation:
- 1 1/2 Cup Kidney Beans
- 1/4 Cup Water
- 1 tsp Psyllium Husk
- 1/4 Cup Dairy Free Milk
- 1/2 Cup Gluten-Free Breadcrumbs
- Good Pinch Sea Salt & Pepper (to taste)
- 2 Lg Cloves Garlic
- 1/2 Cup Nutritional Yeast or Vegan Parmesan
- 1 tsp Liquid Smoke (I used Hickory)
Peaceful Preparation:
- Preheat oven to 350 degrees F.
- Combine the Psyllium Husk and water, mix well, set aside to congeal forming a "vegan egg".
- Combine the balance of the ingredients in a food processor along with the congealed vegan "egg". Pulse until well combined, scrape down the sides, repeat until it sticks together well.
- Roll into preferred ball size, I went for a smaller ball, about a heaping spoonful, rolled up and ended up with 16 balls.
- Bake for 30 minutes, carefully flipping halfway or once the bottom is golden. Take longer as needed. Ours was over gluten-free spaghetti and homemade sauce, click for a list of recipe results.
Notes:
- You can use a different bean (black bean, garbanzo bean, navy beans, lentils etc) you can use a variety even. I was originally going to make these 3 bean meatballs, go for it!
- You could even use a vegan meat replacement like tofurkey or another vegan meatless sausage, it would only enhance the flavor.
- You could use rice or almond meal vs. gluten-free breadcrumbs. I once used rice cakes in a food processor and that worked.
- Use 1 tbsp flax or chia meal with 3 tbsp water for another egg replacement option.
- Use any dairy free milk of choice, mine was coconut but I've also used almond milk.
- Add some Italian herbs, some red pepper flakes, some paprika etc.
- Use garlic powder if you are out of fresh garlic.
- Pan fry these to crispy golden perfection, or pan-fry til golden and then baked for the ultimate experience. We baked ours and loved them fully!
- Pan fry for 5 minutes each side, cook them on low in sauce, flipping constantly to avoid sticking and that is an epic way to enjoy it, perhaps in a future recipe we can highlight that method.
