Recipe: Meatless meatballs offer a lighter protein-packed meal

"Craving meatballs - but not the meat? As the holidays approach with traditionally meat-laden meals, these black bean meatballs can lighten up your weeknight menu, even while still delivering important protein and nutrients. They are made from a blend of black beans and quinoa, along with all the garlic, spice and piquant cheese any good Italian meatball should include. Serve them as a vegetarian meal or as an appetizer, speared with a toothpick to swipe through the warm tomato sauce."

"Heat the oven to 325 degrees. Spread the beans on a rimmed baking sheet lined with parchment. Bake until slightly dried out and beginning to crack, about 15 minutes. Heat 1 tablespoon oil in a small skillet over medium heat. Add the onion and saute until soft, about 2 minutes. Add the garlic, oregano, paprika and red pepper flakes and saute until fragrant, 15 to 30 seconds."

Black bean meatballs combine drained and oven-dried black beans with cooked quinoa, Pecorino Romano, tomato paste, parsley, spices and grated garlic to form a cohesive mixture. The beans are baked briefly to dry, then pulsed with sautéed onion and seasonings before adding quinoa, cheese and binders; the mixture is shaped into 1 1/2-inch patties and chilled. A simple marinara is made by sautéing garlic and oregano with tomato paste, adding crushed tomatoes and simmering, seasoned with salt and red pepper flakes. The meatballs can be served as a vegetarian main or appetizer and pair with warm tomato sauce.

Read at The Mercury News