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Simple Bean and Veggie Meatballs [Vegan, Gluten-Free]

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Rather than pick up an expensive package of processed vegan meatballs, try making your own. This recipe makes the task wonderfully easy because you are able to use whatever beans, veggies, and herbs you have on hand. The flavor combinations are endless, so you can tailor the ingredients according to whatever flavor profile you are going for.

Simple Bean and Veggie Meatballs [Vegan, Gluten-Free]

Calories

38

Serves

24 meatballs

Ingredients

  • 1 1/2 cups of dried beans of choice
  • 2 white cabbage leaves
  • 2 sage leaves
  • 1 sprig of rosemary
  • 1 sprig of thyme
  • 1 large carrot
  • 1 white onion (or 2 small onions)
  • 1 piece of leek (about 1-inch)
  • 4 tablespoons extra virgin olive oil
  • Salt to taste
  • Gluten-free bread crumbs
  • 1 piece of kombu seaweed

Preparation

  1. Rinse the beans in running water. Then soak them in fresh water with a piece of kombu seaweed for 12 hours. After this time, drain the beans and cook on low heat in boiling water with a new piece of seaweed (starting with cold water).
  2. Steam the cabbage, carrot, and onion.
  3. Blend the steamed carrot into a smooth purée. Then, separately blend the beans into a coarser purée.
  4. Chop the carrot and cabbage.
  5. Cut the leek into rings
  6. Pour another 2 tablespoons of olive oil into a large saucepan and fry the leek and the herbs with a pinch of salt. When the leek pieces become clear, add in the onion and cabbage and cook for a few minutes.
  7. Then add the puréed beans,  puréed carrots, and salt and aromatic herbs according to your taste.
  8. Pour the mixture into a bowl and let cool. Then add enough breadcrumbs so the mixture does not stick to the hands and is easily moldable. Form meatballs with hands, then cook in the oven at 360 ° until golden brown. Alternatively, mash with very cold sparkling water, corn flour, rice starch, and a little cream of tartar and pan fry in sunflower oil.

Nutritional Information

Per Meatball: Calories: 38 | Carbs: 3 g | Fat: 2 g | Protein: 1 g | Sodium: 3 mg | Sugar: 0 g

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AUTHOR & RECIPE DETAILS


photo

Italian classics made vegan.

Valentina Chiappa: photographer and author of the blog PAROLE VEGETALI, vegan for ethical choice for several years, her cuisine speaks of her. Tireless traveler, she makes extensive use of a huge variety of spices she got to know everywhere she toured. She dabbles in revisiting traditional Italian dishes. Martial arts enthusiast, she aims for an equilibrium in her recipes like the one found in the five elements in nature. She also experiments with crudités. Thank you and have a beautiful day.


 

 

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