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.
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
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).
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