Cannellini Bean Veggie “Meatballs”
These meatless balls pair perfectly with pasta and are a fun alternative to regular meatballs. Cannellini beans and walnuts provide protein while shallots, garlic and fresh herbs pack in tons of flavor. This recipe comes to us from Maria of Hälsa Nutrition.
Cooking Tip of the Week: Keeping your hands wet will help to keep the veggie ball mixture from sticking to them. Try having a bowl of water nearby you can dip your hands into as needed!
Food for Thought: Eggs are a delicious breakfast food, but did you know they also have special abilities? One of their many talents is their binding ability, which means they can help mixtures of food stick together and not crumble. So you’ll find eggs listed as an ingredient in many foods that don’t taste very egg-y, like meatballs (both regular and veggie) muffins and cookies. Plus, adding eggs to these recipes adds protein and additional nutrients!
Family Dinner Conversation Starter: What helps your family stick together? Is it living in the same house, doing special things together or something more?
- 1 tablespoon olive oil
- ¼ cup shallot, finely chopped
- 2 cloves garlic, minced
- ¾ cup gluten-free oats
- 1 cup shredded carrot
- ¼ cup fresh basil, chopped
- ¼ cup fresh parsley, chopped
- ¾ cup chopped walnuts, toasted
- 2 tablespoons chopped sundried tomatoes (or roasted red peppers or tomato paste)
- 1 teaspoon Italian herbs (or oregano + thyme)
- 1 (15-ounce) can cannellini beans, drained and rinsed
- ¾ teaspoon salt
- Pinch of freshly ground pepper, or to taste
- 1 egg, whisked
Adult: Preheat oven to 350 degrees F.
Kid: Line a large rimmed baking sheet with a nonstick mat or parchment paper.
Adult: Heat olive oil in a skillet over medium heat. Add shallot and saute for 3-4 minutes, add the garlic and saute for another 3-4 minutes, until fragrant but not browned. Remove from heat and set aside.
Together: In a food processor, add oats and pulse until a coarse flour is formed. Then add the carrot, basil, parsley, walnuts, sundried tomatoes, herbs, and shallot and garlic mixture. Pulse until well combined and then pour into a large mixing bowl.
Together: Add the rinsed and drained beans to the food processor and process until it starts to form a paste. Use a spatula to scoop mixture into mixing bowl with the rest of the ingredients. Stir to combine and season with salt and pepper to taste.
Together: After taste testing, mix in the whisked egg.
Together: Using wet hands, form mixture into 24-28 little balls. Place onto the prepared baking sheet.
Adult: Bake for 10-12 minutes, flip, and bake another 10-12 minutes, or until golden.
Serve immediately or transfer to a wire rack and let cool. Store in the refrigerator for up to 4 days or freeze.