Delicious Vegan Eggplant & White Bean 'Meatballs'

By Karen @ KB Naturally

 
Vegan Meatballs
 
 

This recipe is both nutritious and delicious!  They are a favorite among my whole family.  If there are any leftovers (which is highly unlikely) or you want to make a double batch, go ahead and freeze them. 

Just a few little tidbits about some of the health benefits of eggplant and white beans…the two star ingredients in these veggie meatballs.  Of course, there are just some of the highlights…I always encourage you to research the foods you eat.

Eggplant:                                                                                                                                                         

Rich in fiber and low in calories, both of which are good for your digestion and wright loss!

Great source of iron.

Has a powerful antioxidant called Nasunin that can help protect brain cell membranes.

Good source of calcium and magnesium both of which are important for your bones.

White Beans:

Great source of protein and iron.

Rich in fiber and is considered a low glycemic food which is good for maintaining good blood sugar levels

High in antioxidants

Great source of magnesium

Prep Notes

A mini muffin pan works nicely with these meatballs.  It just holds them together while they bake.  Just lightly spray the pan with either an avocado oil or olive oil.

 

Yields

24 meatballs

Ingredients

2 tablespoons olive oil or avocado oil

1 large or 2 small eggplants, unpeeled and cut into small cubes

1 small onion, chopped fine

3-4 cloves of garlic, minced

1 can white beans (drained with 2 tablespoons of the liquid reserved, this liquid is called aquafaba)

1/4 cup of chopped fresh parsley

1 cup of unseasoned breadcrumbs

1/4 cup of water

1/2 tsp salt

1/4 tsp pepper

2 tablespoons of nutritional yeast (optional)

Oregano

 

Directions

1. Preheat oven to 375.

2. Place one tablespoon of oil in a saute pan and add in the chopped onion and cook till softens (about 3 minutes).  Then add in the garlic and half of the chopped parsley. Saute till onions are almost translucent and then place mixture in a food processor. 

3. Add the other tablespoon of oil right in the same pan and add in the eggplant and stir occasionally for five minutes, then add in the water and saute another five minutes till the eggplant softens.  

4. While the eggplant is cooking, put the breadcrumbs in a medium sized bowl and add the salt, pepper, nutritional yeast, and oregano. Stir to combine and set aside.

5. Add the eggplant and the beans into the food processor with the onion mixture and the rest of the parsley and pulse till chopped but NOT completely pureed.  Some chunks of eggplant and beans are good.

6. Put into the bowl with the breadcrumbs and add the two tablespoons of liquid reserved from the beans and stir till all is combined.

7. Taste the mixture to see if it is seasoned well enough and add more spices if necessary.  You can also add more plain breadcrumbs if it got too mushy.

8. Roll into balls and place in an oiled muffin pan.

9. Bake for approximately 15 minutes and then carefully turn each meatball over (use a spoon) so as each side gets brown. Then bake for another 15 minutes.

10.  Serve with your favorite sauce. Enjoy!

Notes

You can serve these over zucchini noodles or pasta...or even on a roll to make a hero. Just add sauce!

I even sometimes buy slider rolls and place one meatball on each roll, cover with sauce and serve as appetizers.

 

 
 

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Karen BenedettoComment