I made the mistake of letting my kids try meatballs made with beef and now every time I make spaghetti they’re asking for the “non-healthy” meatballs. And I watch as their hopes and dreams vanish when I say “no honey, we’re having the ones with beans in them”. Hahaha! Yep I’m the mean Mom. The Mom that won’t let their kids have a sucker at 830 in the morning, the Mom that makes them wash their hands after school and after playing in the mud, and the Mom that makes them eat bean balls. Jealous?
Well here’s a new recipe I concocted after trying this recipe. Mine is very similar, just with a few tweaks. My youngest actually demolished his helping at dinner, while the older two sat quietly, eating their bean balls. In all seriousness though, these are fabulous if you’re looking for a healthy alternative to Meatballs for your weeknight dinner. Enjoy!
First, pulse 1/2 cup of sunflower seeds in the food processor until very fine.
Rinse and drain 1 (15 oz) can of white beans then mash beans until a nice paste forms. Set aside.
Next, sauté half of one red onion, until translucent, then add 3 cloves minced garlic and sauté just enough to wake the garlic up. Add onions and garlic to mashed beans along with spices and mix.
Finally, add oats, tomato paste and sunflower meal and mix well.
Roll approximately tablespoon sized mixture into balls and place on a parchment paper lined sheet and baked at 350 degrees for 15 minutes. Enjoy with your favorite spaghetti noodles and sauce! Maybe even with some cashew Parmesan crumble??? Yum!
- 1 15 oz can of white beans
- 1 TBS olive oil for sauté
- 1/2 red onion, chopped
- 3 cloves garlic, minced
- 1 TBS fresh parsley
- 1 tsp oregano
- 1 tsp basil
- 3 TBS tomato paste
- 1 tsp liquid aminos
- 1/2 cup sunflower seeds
- 1/2 cup gluten free oats
- salt and pepper to taste
- Pulse your sunflower seeds in a food processor til fine.
- Rinse and drain beans and mash with a fork in a large bowl. Set aside.
- Heat olive oil in medium pan and sauté onions until soft. Add minced garlic and sauté for only a minute. Add onions and garlic to mashed beans as well as your spices and mix well.
- Add your sunflower meal, oats and tomato paste and mix until well combined.
- Roll out about 15 TBS sized balls onto a parchment lined baking sheet and bake at 350 for 15 minutes.
Until next time…