A yummy nutritious vegan twist on an Italian classic. The vegan bean balls are also great just by themselves with a green salad and some dips such as guacamole or hummus. Or you could also use them to make wraps.
- Total Time:30m
- Serves: 2 people
- Category: Entrees, Vegan, Vegetarian
Ingredients
Vegan Bean Balls
- 15 oz can organic kidney beans (or 1 1/2 - 2 cups cooked beans)
- 1/2 tbsp. olive oil
- 1 large clove of garlic, minced
- 1/2 onion, chopped
- 1 tsp. oregano
- 1 tsp. basil
- 1 tbsp. tomato paste
- 1 tsp. soy sauce or liquid aminos
- 1/2 c rolled oats (I used spelt oats)
- 1/3 c heaped cup sunflower seeds
- sea salt
- black pepper
Chunky Marinara Sauce
- 1/2 tbsp. olive oil
- 1 small onion, chopped
- 1 large clove garlic, minced
- 1 carrot, cut into small pieces
- 1 tbsp. organic tomato paste
- 1/4 c dry red wine
- 1 can diced tomatoes (14.5 oz)
- 1 tsp. oregano
- fresh basil leaves, cut into small pieces
- sea salt
- black pepper
Cashew Parmesan
- 1/2 c unsalted cashews
- 2 tbsp. nutritional yeast
- 1/4 tsp. garlic powder
- sea salt
Spaghetti
- 9 oz whole wheat or quinoa or black bean spaghetti
Instructions
- Cook the spaghetti according to the instructions on the package.
Make Black Bean Balls
- Rinse and drain the kidney beans. Put them in a medium bowl and mash them well with a fork.
- In a medium pan, heat some oil and sauté the onions for 3 minutes. Add the minced garlic and cook for another minute.
- Add the sautéd onion and garlic to the mashed beans together with the spices, tomato paste, soy sauce, and oats.
- Put the sunflower seeds in a food processor and pulse until a fine meal is achieved. Add to the bean mixture and combine well.
- Season with salt and pepper.
- Form about 12-14 balls.
Make The Marinara Sauce
- In a medium pan, heat the olive oil over medium heat. Sauté the onions for 3 minutes, then add the garlic and the carrot. Cook for another 2-3 minutes.
- Stir in the tomato paste and cook for 2 minutes. Then deglaze with red wine and allow to evaporate. Add diced tomatoes and simmer for about 10 minutes.
- Season with oregano, salt, and pepper. Before serving add some fresh basil leaves.
- In a medium pan, heat some olive oil over medium heat and gently roast the bean balls for about 4 minutes until they are golden.
Make The Cashew Parmesan
- Put the cashews, nutritional yeast, salt, and garlic powder in a food processor and pulse until a fine meal is achieved.
Plate It
- Serve the spaghetti with the marinara and bean balls and sprinkle with Parmesan and fresh basil leaves.
