Black Bean 'Meatballs'

These vegan Black Bean 'Meatballs' are so easy to make and there is no blender or food processor necessary.

INGREDIENTS
  • 1 can black beans (drain, rinse, patted dry) 
  • 1 small brown onion 
  • 2 garlic cloves
  • 1 Tbsp tomato paste 
  • ⅓ cup sunflower seeds
  • ½ cup oats or 2/3 bread crumbs
  • Olive oil 
  • 1 tsp cumin 
  • ½ tsp paprika 
  • ½ tsp oregano 
  • Salt and pepper
METHOD
  1. Heat oven to 180 degrees celsius (fan force) 
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  2. Add olive oil to a large pan, over a medium - low heat. 
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  3. Add onion, and a pinch of salt allow them to cook and soften for around 5 minutes.
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  4. Add garlic, fry for 1 minute before adding spices. Fry off spaces for a couple of minutes, until fragrant. 
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  5. Add tomato paste, then remove from heat. 
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  6. Add black beans to the onion mixture. Use a potato masher to break down beans, texture should be a little chunky and not too smooth. 
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  7. In a food processor, blitz, sunflower seeds and oats into a flour texture. Add to the beans an onion mix. Use your hands to mix well.
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  8. Roll into approx. 10 balls just smaller than a golf ball size. 
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  9. Bake in the oven for 20 minutes until golden brown or you can pan fry a couple minutes each side until golden.
VARIATIONS
  • Swap cumin, paprika and oregano for 1 Tbsp of fresh herbs finely chopped or 2 tsp of dried herbs. Serve in marinara sauce topped with parmesan.
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  • Serve 'meatballs' on a bed of yoghurt tahini sauce alongside some grilled eggplant, capsicum and zucchini. Top with lemon zest, pistachios and mint.
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  • Make a salad! Mix leafy greens with fresh tomato, cucumber, herbs, feta and a simple vinaigrette. Top with a few 'meatballs' and a dollop of hummus.
TIPS
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Ⓒ ASSORTMENT, 2020