Vegan Black Bean Quinoa Neatballs
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Vegan Black Bean Quinoa Neatballs

Black Bean Quinoa Neatballs


Scale

Ingredients

Black Beans

  • 1 cup dried black turtle beans, soaked overnight
  • 2 tbsp olive oil
  • ½ yellow onion small diced
  • 2 cloves garlic minced
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • ¼ tsp cayenne
  • ¼ tsp salt and cracked pepper
  • 5 cherry tomatoes halved
  • ¼ cup homemade tomato sauce

Neatballs

  • 1 ½ cups cooked black beans
  • 1 cup cooked and cooled quinoa
  • ½ cup roughly chopped basil
  • ½ yellow onion diced
  • 2 cloves garlic minced
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 2 heaping tbsp vegan Parmesan
  • 1 tsp fennel seeds
  • 1 tbsp vegan Worcestershire sauce (or balsamic vinegar)
  • 2 tsp tomato paste
  • Handful baby spinach
  • ¼ teaspoon cayenne
  • Pinch of chilli flakes
  • ½ teaspoon sea salt
  • Cracked pepper

Sauce

  • 1can of San Marzano tomatoes                                             
  • ½ yellow onion diced
  • 2 cloves garlic minced
  • Pinch of cayenne (optional)
  • 2tbsp tomato paste
  • Salt and pepper to taste 

Instructions

Black beans

  1. In an instant pot, sauté onion, garlic & olive oil. Once soft, add in spices to toast for 30 sec to 1 minute. Add drained and rinsed beans and cover with water. Pressure cook on high for 25 min and allow to naturally release. If there is left over water, drain over a sieve.

Neatballs

  1. Preheat oven to 375F. Place cooked black beans on parchment paper and spread evenly. Place in preheated oven for 15 min. The beans should dry out slightly but will still have moisture. 
  2. Saute garlic and onion and add to food processor. Place everything into food processor and pulse to combine. We are looking for texture, not puree. If the mixture is too wet, add more vegan Parmesan OR a couple tablespoons of bread crumbs. I didn’t find that necessary but you might. 
  3. Place parchment on a baking sheet. Roll balls (its ok if they are very moist) and place in fridge to firm up for 20 minutes. 
  4. Heat 2 tbsp olive oil over medium high heat into same pan as garlic and onion. Gently add neat-balls in. Sear on all sides and place on baking sheet. Bake for 25-30min turning half way.

Sauce

  1. Sauté onions, add garlic. 
  2. Add tomato paste and cook 1 min. 
  3. Add tomatoes, cayenne and cook on simmer for approximately 30 minutes.
  4. Add fresh basil and or spinach.

Notes

Find more of Teri-Ann’s recipes on @terianncarty.

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