Black Bean Meatballs at foodious.com

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Black Bean Meatballs

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25 minutes

dairy-free

gluten-free

(?)

Has gluten from:

bread crumb

kid friendly

has meat

has pasta

has seafood

mediterranean

(?)

Not Mediterranean due to:

rolled oat

vegan

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

black bean
oat flour
bread crumb

This recipe has no customizations.

Nutrition to Balance

This recipe has Sodium as 116% (as a percentage of RDA).

You'll likely need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 6.9% of RDA
• Calories: 41.8% of RDA
• Carbs: 38.2% of RDA
• Fat (total lipid): 40.5% of RDA
• Fiber: 71.2% of RDA
• Fructose: 2.1% of RDA
• Protein: 25.2% of RDA
• Sodium: 116% of RDA
• Sugar: 7.2% of RDA

• Vitamin A (IU): 16.4% of RDA
• Vitamin B6: 14.4% of RDA
• Vitamin C: 1.4% of RDA
• Iron: 9.4% of RDA
• Magnesium: 70.3% of RDA
• Manganese: 97.2% of RDA
• Niacin: 20.2% of RDA
• Potassium: 24.5% of RDA
• Zinc: 33.8% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

105

Calories

836

Fiber

19.9

Iron

1.78

Protein

28.4

Sodium

1579

Sugars

2.26

Fat (total lipid)

24.8

INGREDIENTS

Amount

Measure

Adjust

Ingredient

can

black bean

drained and rinsed.

cup

oat flour

cup

rolled oat

1 1/2

tbsp

ground flax

1 1/2

tsp

tsp

tsp

tsp

cup

tbsp

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PREPARATION

In a food processor pulse oats & flax seeds (if whole, not ground) till slightly chunky powder. Set aside in a medium bowl.

Drain your black beans and rinse till water runs clear, fill your can back up with water (with the beans still in the can) and pour it all into your food processor. Pulse till smooth.

Combine your rolled oats (blended and regular), bean purée and seasonings until fully incorporated, let rest for 5 minutes to thicken.

Heat a medium-sized skillet to medium-high heat. Add the olive oil.

Portion out 1 in. scoop balls and roll in bread crumbs for an even coat.

Fry about 2-3 minutes on each side, rotating/flipping every couple minutes till dark golden brown all over.

THIS RECIPE CAN BE CUSTOMIZED

Make it Gluten Free!

A gluten-free variant of this recipe can be made. Just substitute gluten-free breadcrumb for bread crumb.

Make it Wheat Free!

A wheat-free variant of this recipe can be made. Just substitute gluten-free breadcrumb for bread crumb.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 836

Protein 28.4 g

Carbohydrates 105 g

Iron 1.78 mg

Fiber 19.9 g

Calcium 68.8 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.