Making your own vegan meatballs is a lot easier than you might think. You need a solid base ingredient, different seasonings, and some flour. The base ingredient for these vegan meatballs is kidney beans.
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Legumes such as kidney beans should on your menu at least once a week if you want to create a healthy plant-based diet. They are a great way to replace meat and therefore especially for vegans and vegetarians, a must-have.
Legumes are a great source of carbohydrates, proteins, B vitamins and minerals, such as iron, calcium, molybdenum, and phosphorus. In addition, they contain a relatively large amount of fiber.
To make vegan meatballs, you need the following (in addition to the ingredients below):
- a cutting board;
- a knife;
- a big bowl;
- an oven with grill *;
- a hand blender.
* For grilling the bell peppers you can use a frying pan with a thick bottom in case you don’t have access to an oven with grill. Or use your regular oven instead.
Let’s get started.
Ingredients vegan meatballs
For 2 people you’ll need:
- 200 grams of kidney beans
- 1 red bell pepper
- 1 small onion
- 1 clove of garlic
- 1 small chili pepper
- a little bit of wholemeal flour
- pinch of pepper and salt
Wash and halve the red bell pepper. Remove the seeds and place the peppers on a baking tray covered with a sheet of parchment paper. Place the baking tray in the oven and turn on the grill.
Meanwhile cut the onion, the garlic, and the chili pepper.
Rinse the kidney beans under running water and mix them together with the onion, garlic and chili pepper in a big bowl.
Remove the bell pepper from the oven as soon as it has become soft and turned a bit black. Allow the peppers to cool slightly and cut into pieces.
Mix the peppers with the rest and briefly mix with a hand blender. Feel free to leave whole pieces for texture. Season with salt and pepper (or other herbs of your choice).
To make the mixture a bit drier and better to bind, add a little wholemeal flour.
Mix everything one last time.
Sprinkle some flour on your hands, scoop a tablespoon of the mixture in your hand and roll the mixture into a ball. When you use 200 grams of kidney beans, you should be able to create 8 vegan meatballs.
Place the meatballs on a baking tray covered with parchment paper.
Bake your vegan meatballs for about 15-20 minutes in an oven at 200 ° C (392 °F).
Enjoy your meal!
Nutritional value per portion
Energy 171 kcal Carbohydrates 23.8 g Fats 1.4 g Saturated fats 0.2 g Protein: 9.5 g Fiber 7.8 g
A single portion is 4 vegan meatballs.
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