EGGPLANT WHITE BEAN VEGAN MEATBALLS

Eggplant and white bean vegan meatballs are a wonderful addition to your weekly meal plan.  Originating from Italian and also American cuisine they are usually made with pork, beef or turkey.  However, as a plant-based coach I wanted to find a meat and gluten free version that is full of important vitamins, minerals and antioxidants which is great for your health.

WHY ARE EGGPLANT WHITE BEAN VEGAN MEATBALLS GOOD FOR YOU?

This vegan meatball recipe is low in fat and a good source of protein and fibre and is packed with healthy ingredients that help promote satiety and have a variety of health benefits.  

Making your own recipes at home are so much healthier and tastier than store bought packaged versions as there are no extra food enhancers, salt, sugar or fat content added to promote flavour.  Instead, it is packed with unprocessed products that make it a lot better for your health.  

This recipe is also good for you because it is;

  • Meat free and suitable for vegans or vegetarians
  • Gluten Free
  • Low in fat
  • A good source of protein and fibre
Eggplant White Bean Vegan Meatballs

WHAT YOU’LL NEED

Olive oil

Olive oil is a great cooking choice as it is rich in monounsaturated fats and could potentially reduce the risk of cancer, strokes and heart disease. It also reduces inflammation that can assist in treatment of rheumatoid arthritis.

Eggplant

Eggplant is low in calories, high in fibre and is a great source of vitamins and minerals and have a variety of health benefits. They are also high in plant chemicals called polyphenols which help process sugar and are particularly important to those with diabetes.

Onion

Low in calories but high in vitamins and minerals and antioxidants, onions help control blood sugar levels, contain cancer-fighting compounds and may improve heart health, bone density and digestive health.

Garlic

Garlic has been used since the Greeks to treat a variety of medical conditions which can help combat sickness, including the common cold. It can also reduce blood pressure, lower cholesterol and lower the risk of heart disease.

Tomatoes

Tomatoes are a great source of vitamin C, potassium, folate and vitamin K. The high levels of the antioxidant lycopene may improve vision and skin health, and also protect against heart disease and cancer.

White beans

White beans are packed with fibre and protein and are a good source of micronutrients such as folate, magnesium and vitamin B6.

Chickpea flour

This is a great alternative to refined white flour that contains gluten and is not suitable for those with celiac disease. It is lower in calories and carbohydrates than refined flour and is also rich in protein and fibre. Chickpea flour may also have antioxidant potential reducing the effects of harmful compounds from processed foods.

Rolled oats

Rolled oats are an important gluten free whole grain that are packed with vital vitamins, minerals, fibre and antioxidants. They have many health benefits such as improved weight, lowered cholesterol and blood sugar levels and may help relieve constipation.

Paprika

Rich in vitamins and minerals and also full of antioxidants which may assist in healthy vision, improve cholesterol and blood sugar levels.

Tomato puree

Tomato paste offers a concentrated tomato flavor. Although it is not as high in vitamin C as fresh tomatoes it still offers a good source of antioxidants which help improve immunity and prevent damage from free radicals.

Basil

Excellent source of vitamin K, manganese, iron, vitamin A and C. It is also a good source of calcium, magnesium and omega-3 fatty acids and has a variety of health benefits.

Parsley

A versatile herb that is rich in vitamin A, C and K and antioxidants. It offers a variety of health benefits such as lowered inflammation, protects against free radicals, helps with digestion and helps prevent chronic diseases.

Chili flakes

Chilli flakes help kill bacteria and protect the lining of the stomach. They are particularly beneficial for those with diabetes as it helps reduce insulin levels in the body. Furthermore, they help boost the metabolism and work as an effective appetite suppressant.

Cayenne pepper

Cayenne peppers contain a variety of antioxidants that are beneficial for your health. They may help relieve pain, improve psoriasis and reduce cancer risk.

Salt

Acts as an electrolyte in the body and assists with fluid balance, nerve transmission and muscle function.

Black pepper

High in antioxidants which prevent damage from free radicals. It may also improve blood sugar levels, cholesterol and benefit your brain.

HOW TO MAKE EGGPLANT WHITE BEAN VEGAN MEATBALLS

For The Vegan Meatballs

To make the meatballs firstly, heat the oven to 190 degrees Celsius or 375 degrees Fahrenheit.  Chop the eggplant into 1 inch pieces then place on the oven tray and drizzle with 1 tablespoon of olive oil and sprinkle with salt.  When the oven is at temperature, place the oven tray with the eggplant on the middle shelf and cook for 15-20 minutes until soft

In the meantime, add 1 tbsp of olive oil to a skillet and heat. Then add the onion, garlic, cayenne pepper and cook for 3-5 minutes until the onion is translucent.

Drain and rinse the canned beans. You can use dried beans but make sure you soak them overnight and cook them before you use them. Add them to the bowl that you are using to create the mixture (i.e food processor)

When the roasted eggplant is cooked, leave to cool for 5 minutes and then add it to the bowl with the white beans and add the chilli flakes. Pulse until combined but not pureed.

Add the pulsed mixture into a bowl and then add the rolled oats and flour and mix together using your hands. Roll the balls in your palms into a medium size (you should have around 16 balls) and then add to a place on an oven tray with non-stick baking paper or spay with low calorie non-stick cooking spray.  Bake in the oven at 190 degrees Celsius or 375 degrees Fahrenheit for 35 minutes and turn after 15 minutes.

For The Sauce

Whilst the meatballs are cooking in the oven, make the sauce by heating 1 tbsp of olive oil in a skillet over medium heat.  Add the chopped onion and garlic and cook for 2-3 minutes, stirring occasionally and until translucent.

Then add the paprika and stir in along with the tomatoes and the salt and pepper.  Then after a minute or two add the water and the tomato puree and continue to cook until the tomatoes are nice and soft.  When the tomatoes look like they are just about done, add the chopped parsley and continue to cook for a further couple of minutes.

Transfer the sauce into a blender (handheld or stand alone) or food processor and give it a whizz round for about a minute.  Then transfer sauce from the blender back into the saucepan, reduce the heat to low and simmer for 5-10 minutes until it is nice and thick. 

 When the meatballs are ready, place them on top of the rice and drizzle with tomato sauce.  Alternatively you can put the meatballs in with the sauce and give them a stir round so that the balls are covered in sauce (yum).

HOW TO STORE AND MAKE AHEAD

You can use the uneaten meatballs and sauce  for another dinner or lunch throughout the week.  Place the unused meatballs into a sealable container and store in the fridge.  Put the tomato sauce in a separate container and use them both within 3 days.

MORE HEALTHY VEGAN DINNER RECIPES

Chana Masala Chickpea Curry

Creamy Vegan Mushroom Soup

 

If you try this eggplant whitebean vegan meatballs recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

 
Eggplant White Bean Vegan Meatballs

Eggplant White Bean Vegan Meatballs

Eggplant and white bean vegan meatballs are a wonderful addition to your weekly meal plan.  Originating from Italian and also American cuisine they are usually made with pork, beef or turkey.  However, as a plant-based coach I wanted to find a meat and gluten free version that is full of important vitamins, minerals and antioxidants which are great for your health.
Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins
Course Main Course
Cuisine American, Italian
Servings 4
Calories 321 kcal

Equipment

  • Bowl
  • Baking tray
  • Non-stick baking paper or spray
  • Food processor or hand held immersion blender

Ingredients
  

For The Vegan Meatballs

  • 2 tbsp olive oil
  • 450 g eggplant unpeeled and cut in to 1 inch chunks
  • 1 medium onion finely chopped
  • 2 garlic cloves finely chopped or minced
  • 2 cups white beans cooked
  • 1/2 cup chickpea flour
  • 1/2 cup rolled oats
  • 1/4 cup chopped fresh parsley
  • 1/3 tsp chilli falkes
  • 1/8 tsp cayenne pepper
  • 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1/4 cup water

For The Sauce

  • 1 tbsp olive oil
  • 1/2 onion finely chopped
  • 2 cloves garlic
  • 2 tomatoes
  • 1/2 tsp paprika
  • 2 tbsp tomato puree
  • 1/2 tsp chilli flakes
  • 1 handful parsley fresh
  • 1 handful basil fresh
  • 1/2 cup water
  • 1 dash salt and pepper to taste

Instructions
 

For the Vegan Meatballs

  • Heat the oven to 190 degrees Celsius or 375 degrees Fahrenheit
  • Chop the eggplant into 1 inch pieces then place on the oven tray and drizzle with 1 tablespoon of olive oil and sprinkle with salt
  • When the oven is at temperature, place the oven tray with the eggplant on the middle shelf and cook for 15-20 minutes until soft
  • In the meantime, add 1 tbsp of olive oil to a skillet and heat. Then add the onion, garlic, cayenne pepper and cook for 3-5 minutes until the onion is translucent
  • Drain and rinse the canned beans. You can use dried beans but make sure you soak and cook them before you use them. Then add them to the bowl that you are using to create the mixture (i.e food processor)
  • When the roasted eggplant is cooked, leave to cool for 5 minutes and then add it to the bowl with the white beans and add the chilli flakes. Pulse until combined but not pureed.
  • Add the pulsed mixture into a bowl and then add the rolled oats and flour and mix together using your hands. Roll the balls in your palms into a medium size (you should have around 16 balls) and then add to a place on an oven tray with non-stick baking paper or spay with low calorie non-stick cooking spray
  • Bake in the oven at 190 degrees Celsius or 375 degrees Fahrenheit for 35 minutes and turn after 15 minutes.

For The Sauce

  • Heat 1 tbsp of olive oil in a skillet over medium heat
  • Add the chopped onion and garlic and cook for 2-3 minutes, stirring occasionally and until translucent
  • Add the paprika and stir in along with the tomatoes and the salt and pepper.  Then after a minute or two add the water and the tomato puree and continue to cook until the tomatoes are nice and soft. 
  • When the tomatoes look like they are just about done, add the chopped parsley and continue to cook for a further couple of minutes.
  • Transfer the sauce into a blender (handheld or stand alone) or food processor and give it a whizz round for about a minute.
  • Transfer sauce from the blender back into the saucepan, reduce the heat to low and simmer for 5-10 minutes.
  • When the meatballs are ready, place them on top of the rice and drizzle with tomato sauce.  Alternatively you can put the meatballs in with the sauce and give them a stir round so that the balls are covered in sauce (yum).

Nutrition

Serving: 4meatballsCalories: 321kcalCarbohydrates: 40.4gProtein: 11.2gFat: 12.1gSaturated Fat: 1.7gPolyunsaturated Fat: 2gMonounsaturated Fat: 7.7gSodium: 793.5mgPotassium: 634.5mgFiber: 10.8gSugar: 11gVitamin A: 51IUVitamin C: 63.9mgCalcium: 10.1mgIron: 12mg
Keyword Roasted, Vegan
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