Vegan, gluten-free, refined sugar-free, soy-free.
To make this recipe nut-free, withhold the walnuts and use sunflower seeds instead or withhold entirely.
For the bean balls:
- 3/4 cup walnuts, finely chopped and toasted
- 3/4 cup gluten-free rolled oats, processed into a coarse flour
- 1 cup shredded carrot
- 1/2 cup fresh parsley, finely chopped
- 1/3 cup fresh basil leaves, finely chopped
- 2-3 tablespoons finely chopped oil-packed sun-dried tomatoes (about 2 large)
- 3 large garlic cloves, minced
- 1 (15-ounce) can kidney beans, drained and rinsed
- 2 tablespoons ground flax + 3 tbsp water, mixed
- 1/2 tablespoon olive oil
- 1 teaspoon dried oregano
- 3/4 teaspoon fine grain sea salt, or to taste
- Freshly ground black pepper, to taste
- 1/4 teaspoon red pepper flakes (optional)
- Preheat the oven to 350F and line a large baking sheet with parchment paper. Toast the walnuts for 7-9 minutes until fragrant and golden.
- Meanwhile, add the oats into the food processor and process until finely chopped. You want the texture to be like a coarse flour.
- Add the grated carrot, chopped parsley, basil, sun-dried tomatoes, garlic, walnuts, and oat flour into a large bowl. Stir to combine.
- Add the drained and rinsed beans into the food processor and process until finely chopped. You want the mixture to be a coarse paste with some beans still intact, but don’t completely puree the mixture. Stir the processed beans into the bowl with the vegetables and oat flour.
- In a mixing bowl, whisk together the ground flax and water. Let it sit for only 15-20 seconds, any longer and it will get too thick. Stir into the vegetable bean mixture until fully combined.
- Stir the oil, oregano, salt, pepper, and red pepper flakes (if using) into the bowl, adjusting amounts to taste if necessary.
- Shape the mixture into 18-20 balls (the size of golf-balls), packing each ball tightly between your hands so it holds together well. Place each ball onto the prepared baking sheet an inch or two apart.
- Bake for 20 minutes, then gently flip the balls and bake for another 15-20 minutes until golden on both sides.
- After baking, place balls on a cooling rack for 10 minutes to cool slightly.
- Serve with spaghetti squash or pasta and tomato sauce.
You can choosing any type of beans to use. Navy, Kidney, Pinto, Black, Chickpea and so on…. I like the kidney beans and I served the Italian Bean Balls over a bed of spaghetti squash, That is my Favored, My Husband likes the Italian Bean Balls on pasta and tomato sauce. I started making this recipe for my son’s friend, he can not eat gluten, The poor boy was eating cheetos every time he came over, I was wales asking him would you like something to eat, he would say know thank you, Well one day I asked why do you wales have a bag of cheetos and when I ask you do you want food you say know thank you and then I see you eating cheetos ? He said, I can not eat gluten. Oh you poor boy, So I went on google and found gluten free recipes, and you know what, they are DELICIOUS!
Yield, 18-20 bean balls