vegan white bean meatballs
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Vegan White Bean Meatballs, Tomato Basil Sauce

Comfort food at it's best! White Bean Meatballs rich in healthy plant based protein, delicious tomato sauce and pasta, yes please ....
Prep Time10 mins
Cook Time45 mins
Total Time55 mins
Course: Main Course
Cuisine: American
Keyword: vegan meatballs, white beans
Servings: 4 people
Author: Tina

Ingredients

  • 1 medium yellow onion diced small
  • 2 cloves of garlic minced
  • 2 cups mushrooms finely chopped (button mushrooms work best)
  • 1 small red bell pepper in tiny cubes
  • 1/2 teaspoon sea salt or salt to taste
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground black pepper
  • 1 15 ounce can white beans, drained and rinsed (navy beans work best)
  • 1 tablespoon lemon juice
  • 2 tablespoons fresh parsley chopped
  • 1 cup "fresh" bread crumbs made from some two day old gf bread

Tomato Sauce

  • 1 yellow onion chopped fine
  • 3 tins of 400 grams / 15 oz. canned plum tomatoes chopped
  • 1 red bell pepper, chopped
  • 2 medium zucchini, cubed
  • 2 cloves of garlic, crushed
  • 1 cup vegetable stock
  • 1 Tbsp coconut sugar
  • 1 tso sea salt to taste
  • 1/3 cup fresh basil leaves, torn or chopped
  • black pepper to taste

Instructions

  • Preheat oven to 375 and line a baking sheet with parchment paper. Add the onion, garlic, bell pepper and mushrooms to a hot pan with a tbsp of water and cook for about minutes. 
  • Pulse the beans or crush them with a for until fine but not a puree.  Process the bread into a crumb and mix everything together, beans, bread and seasonings. Set it in the fridge for 30 minutes to make making the balls easier. 
  • Form the meatballs into 1 inch balls, about 2 tablespoons per meatball or as I did, make the balls with a small ice cream scoop. Bake for 20 minutes, turn and bake for 15 to 20 minutes further until golden. It makes between 16 to 20 meatballs depending on the size. 

Tomato Sauce

  • Saute the chopped onion in a tbsp of water for a few minutes. Add in crushed garlic, bell pepper and zucchini and bake for about 5 minutes. 
  • Add in the canned tomatoes and juice, you can chop these or crush them with a fork or potato masher. Add in the stock, salt black pepper and coconut sugar. Simmer on low for about 45 - 50 minutes, stirring every 15 minutes or so. When almost done add in the chopped basil. 
  • Cook the pasta when the balls and sauce are almost done. You can add the white bean meatballs to the sauce or on top. Serve with a dusting of cashew Parmesan. 

Notes

The balls are also delicious next day in a sandwich or pita bread. You can also freeze them before or after baking to make life easier and cooking quicker.