Black Bean 'Meat' Balls

Name: Black Bean 'Meat' Balls
Ingredients: 4 tbsp extra virgin olive oil; 2 small onions, finely chopped; 4 garlic cloves, finely chopped; 1 x 400g tin chopped tomatoes; 2 tbsp fresh or frozen basil; 1 tsp apple cider vinegar; 2 tbsp miso; 1 carrot, finely diced; 1 celery stick, finely diced; 1 x 400g tin black beans, drained; 80g walnuts; Zest of 1 lemon Fresh, frozen or dried herbs (optional); Salt and black pepper; Seed Mix Sprinkle (page 258) Sauerkraut Basil; Kidney beans for black beans

7 steps

A symphony of flavours features in these meatless meatballs. The miso brings an umani punch while the lemon zest brings a pungent acidity and aroma The black beans join with polyphenols and fibre, while the tinned tomatoes bring lycopene to the plate.

Updated at: Thu, 17 Oct 2024 18:38:42 GMT

Ingredients

0 servings

4 Tbspextra virgin olive oil

2onions

small, finely chopped

4garlic cloves

finely chopped

1 x 400gtin chopped tomatoes

2 Tbspfresh basil

or frozen

1 tspapple cider vinegar

2 Tbspmiso

1 x 400gtin black beans

drained

80gwalnuts

1lemon

Zest of, Fresh, frozen or dried herbs, optional

salt

black pepper

Top ups

Seed Mix Sprinkle Sauerkraut Basil

8

Swap

Kidney beans

for black beans

Instructions

Step 1

1. Heat 1 tablespoon of the olive oil in a large non-stick frying pan over a medium heat and sauté half the chopped onion for 5 minutes, stirring occasionally, until soft. Add 1 of the chopped garlic cloves and cook for 1 minute more.

Step 2

2. Tip into a blender or food processor with the tinned tomatoes, basil, vinegar and miso and blitz until smooth. Set aside.

Step 3

3. Return the frying pan to a medium heat, add another tablespoon of oil and saute the remaining onion with the carrot and celery for 5 minutes, stirring occasionally, until the vegetables have softened. Add the remaining chopped garlic and cook for 1 minute mare.

Step 4

4. Transfer to the bowl of a food processor with the black beans, walnuts, lemon zest and herbs (If using). Season with salt and pepper and blitz to combine. Once the mixture has clumped together, stop blitzing to keep some texture from the nuts and beans.

Step 5

5. Shape the mixture tightly into 12 firm balls, roughly the size of a golf ball - damp hands will help here. Chill the balls in the fridge for 2 hours to firm them up. (If you don't have 2 hours to spare, just take extra care when cooking.)

Step 6

6. Add the remaining olive oil to the frying pan and place over a medium heat. Gently fry the meatballs on all sides until they have taken on a bit of colour this should only take 6 minutes. Pour in the tomato sauce, spreading it around the meatballs, and simmer for another 4-5 minutes.

Step 7

7. Serve with steamed greens, pasta or lentils.