Craving a delicious, meatless meal? These Black Bean and Mushroom Meatballs are a fantastic option, offering savory flavor and a satisfying texture. You’ll love how easy it is to create this healthy dish.
Key Ingredients & Substitutions:
- Black Beans: Canned black beans work perfectly; just be sure to rinse them thoroughly.
- Mushrooms: Any type of fresh mushroom will do. Cremini or button mushrooms are great choices.
- Breadcrumbs: Use whole wheat breadcrumbs for extra fiber, or gluten-free breadcrumbs if needed.
- Flax Egg: A simple mixture of ground flaxseed and water replaces an egg for binding.
Ingredients:
- 1 (15-ounce) can black beans, rinsed and drained
- 8 ounces cremini or button mushrooms, finely chopped
- 1/2 cup whole wheat breadcrumbs
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1 tablespoon ground flaxseed meal mixed with 3 tablespoons water (flax egg)
- 1 tablespoon olive oil, plus more for cooking
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 250
- Tools Needed: Food processor, large mixing bowl, baking sheet
Step-by-Step Instructions:
1. Prepare Your Ingredients
Start by rinsing and draining your black beans well. Finely chop your mushrooms, onion, and mince the garlic. This preparation makes the rest of the process smooth.
2. Make the Flax Egg
In a small bowl, combine the ground flaxseed meal with water. Stir it and let it sit for about 5 minutes to thicken. This acts as your binding agent in these Healthy Black Bean Recipes.
3. Sauté Aromatics
Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and chopped mushrooms, cooking until the mushrooms release their moisture and brown, about 7-8 minutes.
4. Mash the Black Beans
In a large mixing bowl, gently mash the rinsed black beans with a fork until mostly broken down but still with some texture. You don’t want a completely smooth paste.
5. Combine All Ingredients
Add the sautéed onion and mushroom mixture to the mashed black beans. Stir in the breadcrumbs, thickened flax egg, smoked paprika, cumin, salt, and pepper. Mix everything until well combined.
6. Form the Meatballs
Preheat your oven to 375°F (190°C) and lightly grease a baking sheet. Take about 2 tablespoons of the mixture and roll it into a firm ball. Repeat until all the mixture is used, forming about 12-15 meatballs.
7. Bake the Meatballs
Arrange the black bean and mushroom meatballs on the prepared baking sheet. Bake for 20-25 minutes, flipping halfway through, until they are firm and lightly browned.
Variation Ideas:
- Spicy Kick: Add a pinch of cayenne pepper or a dash of hot sauce to the mixture.
- Herbaceous Flavor: Incorporate fresh chopped herbs like parsley or cilantro.
- Cheesy Option: Mix in a few tablespoons of nutritional yeast for a cheesy flavor.
Storage Instructions:
Store leftover Black Bean and Mushroom Meatballs in an airtight container in the refrigerator for up to 3-4 days. You can reheat them in the microwave, oven, or on the stovetop until warmed through. They also freeze well for up to 2 months; just thaw them before reheating.
Frequently Asked Questions (FAQ):
Can I make these gluten-free?
Yes, simply use gluten-free breadcrumbs and ensure all other ingredients are certified gluten-free.
Can I cook these on the stovetop?
You can pan-fry them in a lightly oiled skillet over medium heat until browned and heated through.
What can I serve these meatballs with?
They are delicious with pasta, in a sub sandwich, over rice, or with a fresh salad.
Can I prepare the mixture ahead of time?
Yes, you can prepare the mixture and store it in the refrigerator for up to 24 hours before forming and baking the meatballs.
Are these suitable for meal prepping?
Absolutely! These healthy black bean recipes are perfect for meal prepping and can be easily incorporated into various dishes throughout the week.
Do I need a food processor for this recipe?
While a food processor can finely chop mushrooms quickly, you can achieve the same result by hand-chopping them very finely.