Categories
recipes

Veggie Beanballs (low-fat)

I can’t believe it’s that time already, but we are moving to Belgrade in a week and a half! That means I’m now in super efficiency mode. I’m trying to use up everything in the kitchen before we depart. We had a bunch of dried beans in the back of the cupboard, as well as a bit of brown rice, so I decided to try something new.

We also wanted to take advantage of the oven here, since our next flat doesn’t have one, so I figured I could mash the cooked beans and rice together and bake some veggie patties or beanballs.

Kuba and I both LOVE falafel and these beanballs are just as satisfying. They’re perfect with pasta or oil-free oven-baked chips, and out of this world soaked in marinara. Beanball sub, anyone? 😉

You can also form them into patties instead if you’d rather have a burger. They’d even make a good breakfast sausage substitute, a much healthier (and cheaper) alternative to those Linda McCartney sausages. (Linda McCartney sausages also contain palm oil, so you might want to avoid them for the sake of the environment and their own health.)

This tasty veggie beanball recipe is inspired by the Basic Veggie Burger recipe from Forks Over Knives. I omitted the nuts to keep this recipe low-fat, used frozen veggies instead of fresh ones, and left out the plant milk since the mixture was wet enough.

I like this recipe because it’s easily customised. Change up the beans, mix in different veggies, season and shape them as you like!

Have you made your own vegan version of meatballs or burger patties before? What’s your favourite recipe? 🙂



Veggie Beanballs

These beanballs are low-fat and heart-healthy. Try them with pasta, chips, or in a sub. Form them into patties if you have a hankering for a veggie burger.

Course Main Course, Side Dish
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 2 people
Author Lisa Lansing

Ingredients

  • 1 400g/15oz can of beans (around 1.5 cups)
  • 200 grams cooked short grain brown rice (1 cup)
  • 225 grams chopped veggies (broccoli, carrot, cauliflower) (2 1/4 cups)
  • 1 Tablespoon soy sauce
  • 40 grams oat pieces (1/2 cup)
  • 60 grams oat flour (1/2 cup)
  • 1/2 Tablespoon dried oregano
  • 1/2 Tablespoon dried thyme
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground black pepper

Instructions

  1. Preheat your oven to 220℃ (~425℉) and line a pan with parchment paper or a silicone baking mat. Set aside.

  2. Chop the veggies into very small pieces or use a food processor to chop them together. Place chopped veggies, beans, and brown rice into a large mixing bowl and mash together. Use a potato masher if you have one, otherwise, use your hands. Add the rest of the ingredients and mash together until evenly mixed.

  3. Portion out falafel-sized balls onto the prepared pan. (I made them slightly smaller than ping-pong balls.) Give them a little space so they aren't touching. We used a spoon to scoop out a bit and rolled the ball in our hands.

  4. Bake for a total of 50-60 minutes or until the balls are browned and a little crisp on the outside. Rotate the pans (back to front and top to bottom) in the oven halfway through baking.

Recipe Notes

  • Customise this recipe any way you like. You can use a more beans, rice, or veggies, use different veggies entirely, or use different seasonings. You really just need some veggies, rice, beans, and something to bind them together (like oat flour and oat pieces). The rest is up to you! 🙂
  • We used frozen broccoli, carrots, and cauliflower in this recipe because we had them on hand. We don't have a food processor so chopping up thawed frozen veggies was quick and easy.
  • Try adding onion, garlic, chili powder, or hot sauce for different flavour variations.
  • You'll probably need to adjust the baking time if you form them into patties. Watch them carefully so they don't burn or try cooking them in a non-stick skillet.
  • To save you some time, you can double this recipe and freeze half of the beanball mixture for another day. Store it in an airtight container in the freezer and simply thaw it out the day you want to use it, form it into balls and bake!
  • Another time-saving tip: cook a large batch of brown rice, let it cool and then store it in the freezer in an airtight container. That way you'll always have cooked brown rice on hand for recipes and for a quick meal addition.

By Lisa

In Oct. 2014, I quit my job and started downsizing my life by selling and rehoming all my belongings. Even though I’ve moved around all my life, I officially left the States in Dec. 2015 and have been travelling abroad ever since. I hope to inspire you to simplify your life so you live with intention. I’m an avid writer, videography enthusiast, and a major foodie with a passion for sustainable living.

2 replies on “Veggie Beanballs (low-fat)”

Thank you Beas! And thanks for sharing this recipe. They look delicious! I’ve never heard of okara before, and I’ve never even considered how soy milk by-products are used. I’ll look into it though. I do know that soybeans are primarily produced to feed livestock, so avoiding soybean-based products wouldn’t be a bad idea.

Comments are closed.