Black Bean Meatballs

Warmly spiced black bean meatballs in a fresh tomato marinara sauce–yum! These meatballs are a real crowd pleaser. Serve them up for family along with zucchini noodles or gluten-free pasta and alongside a crisp salad for a delicious dinner everyone will enjoy.

Tomatoes: Harness critical micronutrients, phytochemicals, vitamins, and minerals to support many functions of the liver. Lycopene is a beloved nutrient that the liver admires: the liver uses it to shield itself from cell damage, plus lycopene helps the liver detox red blood cells safely, smoothly, and efficiently. The fruit acids in tomatoes help keep the gallbladder healthy, helping rid sludge from the gallbladder and even reduce gallstone size.

Black Bean Meatballs

Ingredients:

• 1 1/2 cups cooked black beans or 1 15oz can, drained and rinsed
• 3/4 cups gluten-free oats 
• 1/2 cup diced onion
• 3 garlic cloves, roughly chopped
• 2 tbsp tomato paste
• 1/2 tbsp onion powder
• 1 tsp paprika
• 1/2 tsp chili powder (optional)
• 1/4 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 tsp dried oregano
• Sea salt, to taste (optional)

Marinara:

• 1/2 cup diced onion
• 2 garlic cloves, minced
• 3 cups crushed tomatoes
• 1/4 cup tomato paste
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tbsp coconut sugar
• 1/4-1/2 tsp red pepper flakes, to taste (optional)
• Sea salt, to taste (optional)
• Fresh basil or parsley, for garnish

Directions:

To make the black bean meatballs, combine the black beans, oats, diced onion, garlic, tomato paste, onion powder, paprika, chili powder (if using), smoked paprika, ground cumin, dried oregano and sea salt (if using) in a food processor and blend until smooth, scraping down the sides as needed. 

Preheat oven to 400F. 

Form the mixture into balls (you should get about 14-16) and cook on a non-stick oven-proof skillet on medium-high heat until browned on all sides. Transfer pan to oven and bake for 20 minutes, until crispy.

While the black bean balls are in the oven, make the marinara by placing a non-stick saucepan on medium-high heat. Add the onion and cook for 3-5 minutes, until soft. Add the garlic and cook for a further 2 minutes. 

Add the crushed tomatoes, tomato paste, dried basil, dried oregano, coconut sugar, red pepper flakes (if using) and sea salt (if using). Cook uncovered, for 5-7 minutes, until slightly thickened and the flavors have infused. Add the meatballs to the pan and coat with sauce. Serve immediately, garnished with fresh basil for parsley. 

Serves: 3-4

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This item posted: 21-Mar-2020