These delicious vegetarian “meat” balls are made with kidney beans, a great source of plant-based protein and fibre.
Kidney beans also contain lots of vitamins and minerals, including iron.
These kidney bean meatballs are delicious served with pasta and tomato sauce.
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, chopped
1 teaspoon dried herbs
1 teaspoon onion powder, optional
1 tin of kidney beans, drained and rinsed
1 tablespoon tomato purée
1 tablespoon miso paste, marmite or soy sauce, optional
4 tablespoons of chickpea flour (gram flour), or one beaten egg.
4 tablespoons cold water
- Preheat the oven to 180°C (fan)/200°C/gas mark 6. Line a baking tray with baking paper and set aside.
- Heat 1 tablespoon olive oil in a frying pan and add the chopped onion. Fry until soft, stirring often.
- Add 2 cloves garlic and fry for one more minute.
- Next add a teaspoon of dried herbs and a teaspoon of onion powder (if using).
- Add your drained kidney beans and stir well to mix. Use a potato masher or a handheld stick blender to break down the kidney beans. They don’t need to be completely puréed – leave a little texture.
- Stir in a tablespoon of tomato purée and either a tablespoon of miso paste, marmite or soy sauce (this is optional – it’s just to add extra flavour).
- Turn off the heat and stir through 100g breadcrumbs.
- Measure out four tablespoons of chickpea flour and mix with four tablespoons of cold water. You could use a beaten egg instead if you prefer.
- Add this to the kidney bean mixture and stir well.
- Lightly oil your hands (to stop the mixture sticking) and roll the mixture into 20 small balls.
- Place them on your prepared baking tray. Bake for 15 minutes, then turn over and bake for a further 10 minutes until turning golden brown.
- Serve with pasta and tomato sauce.
*To make your own breadcrumbs tear slightly stale bread into pieces and pulse in a food processor.