Baked Veggie Meatballs

by Gavan on February 27, 2010

Baked Veggie Meatballs

We’re still at the tail end of heart month so this recipe is packed with heart healthy goodness in the form of kidney beans. Research has found that higher legume consumption was associated with a whopping 82% reduction in risk of heart attack. Beans are also a great source of protein and are a favourite of vegetarians instead of meat or fish. As a meat eater I love the variety so I use beans in some of my recipes as an added boost.

Serving Suggestion: I served these with spaghetti squash (check here for recipe) to replicate spaghetti meatballs but much better…I think.

RECIPE:
1 cup bulgur wheat
2 cups homemade veggie stock
2 cups cooked red kidney beans
1 large red onion – fine dice
2 garlic cloves – minced
2 tbsp olive oil
1 tsp ground cumin
1 tsp ground coriander
2 organic eggs – beaten
1 cup Ener-G gluten free breadcrumbs or Italian breadcrumbs
1/4 cup cilantro – chopped
2 tbsp fresh marjoram – chopped
S&P to taste

DIRECTIONS:
Begin by cooking the bulgur in the veggie stock for about 20 minutes or until cooked. Taste it to make sure.
Preheat a medium saute pan on medium-low heat for 1 minute. Add olive oil and saute onion for 1 minute. Add garlic and spices and continue cooking for additional 3 minutes, stirring, until onions are cooked and translucent.
Remove onion mixture and set aside to cool.
Place cooked bulgur, onions & cooked beans in a large mixing bowl and add egg. With clean hands mix together along with the breadcrumbs and herbs.
Taste and season with S&P.
With wet hands roll each meatball to a golf ball size and lay on a foiled oven tray.

Baked Veggie Meatballs Baked Veggie Meatballs

You can do this ahead of time and refrigerate until ready to eat. This will also help to firm them up.
When ready, preheat broiler and place tray under broiler to heat through and make crispy.

Baked Veggie Meatballs


All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.


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{ 6 comments… read them below or add one }

Terry May 6, 2010 at 8:50 am

I hope to try this one this weekend…looks real yummy…I’ll let you know how we like it…thanks!!!

Terry May 31, 2010 at 10:02 pm

Well, I finally tried this recipe today…excellente!!! my hubby said it was very interesting…but he DID like it…hahaha

Gavan June 2, 2010 at 2:46 pm

Good stuff. I love to hear people trying out new foods and liking them is even better 🙂

Terry June 4, 2010 at 12:20 am

P.S.
I had a potluck at work and made a salad, had a few extra “meatballs” and placed them
in the salad…it was a hit and looked good too!!!

Michelle February 21, 2012 at 10:06 am

I was wondering could I use quinoa instead of bulgar wheat in this recipe? if so how much and in what way?

Gavan February 21, 2012 at 11:28 am

I’ve never tried it but it should work. Use cooked quinoa instead of the bulger and follow the recipe just the same. If you try it let me know how it works. Cheers.

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