Beanballs With Marinara Sauce

Name: Beanballs With Marinara Sauce
Ingredients: 2 tablespoon extra-virgin olive oil, divided; 8 ounce package crimini or button mushrooms, chopped fine; 3 cloves garlic (2 minced and 1 smashed); 14 ounce can kidney beans, rinsed and drained; 1/4 cup rolled oats, use gluten-free, if desired; 1/4 cup + 2 tablespoons flaxseed meal; 1 tablespoon nutritional yeast seasoning, or use grated parmigiano-reggiano cheese; 2 teaspoon reduced-sodium soy sauce; 1 teaspoon + 1/4 teaspoon italian seasoning; 28 ounce can whole tomatoes, reserving juice

Michelle Dudash|March 9, 2016 10:46 am EST

5 (1 ratings)

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This dish delivers the comforting, classic flavors of traditional Italian meatballs, while replacing meat with kidney beans for protein. Serve over pasta, or garlic-sautéed baby spinach or zucchini. This dish is ready in 30 minutes from start to finish.This recipe is provided by Michelle Dudash, Registered Dietitian, Cordon Bleu-certified chef and creator of CleanEatingCookingSchool.com.

Servings

4

Ingredients

2 tablespoon extra-virgin olive oil, divided
8 ounce package crimini or button mushrooms, chopped fine
3 cloves garlic (2 minced and 1 smashed)
14 ounce can kidney beans, rinsed and drained
1/4 cup rolled oats, use gluten-free, if desired
1/4 cup + 2 tablespoons flaxseed meal
1 tablespoon nutritional yeast seasoning, or use grated parmigiano-reggiano cheese
2 teaspoon reduced-sodium soy sauce
1 teaspoon + 1/4 teaspoon italian seasoning
28 ounce can whole tomatoes, reserving juice

Directions

Preheat oven to 425 degrees F convection. Line a large sheet pan with parchment paper.
Heat a large skillet on medium heat and add 1 tablespoon oil. Add the mushrooms and garlic and sauté until liquid releases and evaporates and mushrooms are tender, about 5-10 minutes. Season with a pinch of salt and pepper.
Mash the kidney beans in a medium bowl and add oats, flaxseed, nutritional yeast, soy sauce, 1 teaspoon Italian seasoning, 1/4 teaspoon salt, pepper, and 3 tablespoons of the tomato juice. Add the cooked mushrooms and stir well. Scoop into 1-inch balls and place on the prepared sheet pan. Drizzle with 1 tablespoon oil. Bake until golden, about 12-15 minutes.
While the beanballs bake, squeeze the tomatoes into the skillet, using a clean hand. Add 1/4 cup of the tomato juice, 1 smashed garlic clove, 1/4 teaspoon Italian seasoning and a pinch of salt and pepper.
To serve, spoon the beanballs with the sauce. Garnish with chopped fresh herbs, like parsley, basil or chives, if you have on hand.