Ever had vegetarian meatballs? And by that I mean, really tasty white bean vegetarian meatballs? I hadn’t until I stumbled upon a recipe article in a women’s magazine (forgot which one), and they had like 5,000 different meatball recipes! I mean, you name it…lamb, chicken, beef, bean, etc. And these were my adaptation of their white bean meatballs. I mean, we all know the benefits of a plant-based diet by now right? (I hope? If not let me quickly break it down for you: Cancer-fighting, weight management, Type 2 DM management, better for the environment, decreased risk for heart disease, etc)
Even if you aren’t vegan or vegetarian (I’m not), you can still follow a plant-based diet, meaning a plant-centered diet, packed with nutrient-rich fruits, vegetables, legumes, nuts, and seeds and still include meat, dairy, and eggs every so often. Either way, try my go-to: Go ahead and fill HALF your plate with nutrient-rich veggies: think leafy greens, tomatoes, cucumbers, zucchini, broccoli, etc. Then add in a little lean protein (whether it’s plant based or not) and a little healthy fats (olive oil, cheese, avocado, etc), as well as some complex carbs (such as potatoes, quinoa, brown rice, whole grains).
Either way, adding in more nutrient-rich plant foods can add beneficial fiber, vitamins, and nutrients to your diet, so it’s a win-win no matter what you title yourself!Print
This delicious and easy weeknight dinner is simple to whip up – made with chickpea pasta (naturally gluten-free and higher in protein and fiber), and a delicious white bean based veggie meatball. Full of flavor and nutrition!
For the Pasta:
- 1 box Banza Chickpea Pasta (I used the rotini)
- 1 cup+ low-sodium organic tomato or marinara sauce
- handful sun-dried tomatoes (for serving)
- 1 TBSP fresh parmesan (for serving)
- 1 sprig of rosemary (for serving)
For the Veggie “Meatballs”:
- 2 can of no added salt white cannellini beans
- 1/2 cup almond flour or oat flour
- 4 large sun-dried tomatoes, finely chopped
- 1/2 small white onion, diced
- 2 cloves garlic, minced
- 1 egg
- 1/4 cup shredded parmesan cheese
- 1/4 cup basil leaves, chopped
- 1.5 tsp dried oregno
- 1.5 tsp dried parsley
- 1.5 tsp chopped rosemary
Preheat oven to 350 degrees F.
In a large bowl, add rinsed white beans (both cans) and mash until smooth.
Next, add in all remaining ingredients and mix until blended well.
Line a baking sheet with tinfoil and spray with nonstick spray.
One by one, roll meatballs into small bite-sized balls (about 2 TBSP), and add them to the baking sheet. Repeat until all mixture is used.
Bake meatballs in oven for 15-17 minutes.
While meatballs are baking, boil water to cook pasta (cook according to package directions).
Once the pasta has cooked, drain, and set aside.
Once the meatballs have cooked and you are ready to eat, add 1/2 cup tomato sauce to a medium saute pan with the desired amount of pasta, heat on medium for just a few minutes until sauce is warm, then add to plates.
Top with a few meatballs, chopped sun-dried tomatoes, rosemary, and extra parmesan if desired.
These white bean meatballs are packed with delicious flavor. Add to zucchini noodles, spaghetti, or Banza chickpea pasta (high in protein and fiber!) like I did with mine. These were a hit with not only me, but my boyfriend and friends as well!