These vegan and healthy Mushroom and Bean 'Meatballs' are simple to prepare and make a perfect lunch or dinner! Especially in combination with a flavorful tomato sauce and pasta, it’s truly a winner! This dish is quick & easy to make and a delicious plant-based alternative to the traditional 'meatball' based dish. You can even make these in bulk and freeze a batch for future meals or form them into patties to make a burger or enjoy them just as a snack!
Preheat the oven to 350°F (180°C) and line a large baking sheet with parchment paper.
Add the oats to the food processor and ground them into flour.
Cut the mushrooms and onion. Mince the garlic cloves.
Rinse and drain kidney beans.
Toast the walnuts in a pan without oil until fragrant and golden.
In another pan, heat some oil and sauté diced onions for 3 minutes. Add the minced garlic and sliced mushrooms cook for 2-3 minutes more.
Add the sautéd onion, mushrooms, and garlic along with toasted walnuts and kidney beans to a food processor and pulse into a coarse mixture.
Mix in ground oats (or bread crumbs), the flax egg, tamari sauce, tomato paste, and the seasonings.
Combine well and shape into balls.
Place each ball on the prepared baking sheet an inch or two apart.
Bake for about 25-30 minutes until golden on both sides. (Gently flip the balls halfway through.)
Heat the olive oil in a saucepan. Add the onions and cook over medium heat for around 5 minutes until translucent.
Add the garlic and cook for another minute. Then add the chopped tomatoes, tomato paste, vegetable broth powder, and fresh basil. Simmer for about 5 minutes or until the sauce thickens to desired consistency. Season with salt and pepper to taste.
After baking, fold the balls into the sauce. Serve with spaghetti or other pasta and tomato sauce and sprinkle some of nutritional yeast on top, if you like.
Instead of mushrooms, you can also use other vegetables or just leave them out completely.
To make this recipe nut-free, you can use sunflower seeds instead.
Instead of oats, you can also use (gluten-free) bread crumbs.
To make the flax egg, whisk together 1 tbsp ground flax and 3 tbsp water in a mug and let it swell until jelly.
Nutrition is calculated automatically and should be used as estimate.