Cooking school: Quick legume meatballs

Meatballs are an essential part of many cuisines around the world. But what if you’re a vegetarian, or simply looking to reduce your meat intake? Enter the humble legume. This protein-packed pantry staple can be transformed into that are just as delicious and satisfying as their meaty counterparts. In this school, we’ll show you how to make quick and easy legume meatballs that are perfect for a weeknight dinner.

Ingredients:

– 1 can of chickpeas or black beans (15 oz)
– 1/2 cup of rolled oats or breadcrumbs
– 1 egg or flax egg (1 tbsp flaxseed meal + 3 tbsp water)
– 1/4 cup of chopped onion
– 2 garlic cloves, minced
– 1 tsp of ground cumin
– 1 tsp of smoked paprika
– Salt and pepper to taste
– Oil for frying

Instructions:

1. Drain and rinse the chickpeas or black beans, and add them to a food processor along with the rolled oats or breadcrumbs, egg or flax egg, chopped onion, minced garlic, ground cumin, smoked paprika, salt, and pepper. Pulse until the mixture is well combined but still slightly chunky.

2. Use a tablespoon or cookie scoop to shape the mixture into small meatballs. Place them on a plate or baking sheet and chill in the refrigerator for at least 30 minutes.

3. Heat a large skillet over medium heat and add enough oil to lightly coat the bottom of the pan. Once the oil is hot, add the meatballs and cook for 4-6 minutes per side, or until golden brown and crispy.

4. Serve the meatballs with your favorite sauce and toppings, such as marinara sauce, tzatziki, salsa, avocado, or herbs.

Tips:

– If you don’t have a food processor, you can mash the chickpeas or black beans with a fork or potato masher, and mix the rest of the ingredients by hand.
– You can use any type of legume you like, such as lentils, edamame, or navy beans, as long as they are cooked and drained.
– If you don’t have rolled oats or breadcrumbs, you can use almond flour, quinoa flakes, or cornmeal.
– If you don’t have flaxseed meal, you can use chia seeds or psyllium husk powder to make the flax egg.
– You can make a double batch of meatballs and freeze them for later use. To freeze, place the cooked meatballs on a baking sheet lined with parchment paper, and freeze until solid. Transfer them to a freezer-safe container or bag, and store for up to 3 months. To reheat, bake them in the oven at 375°F for 15-20 minutes, or until heated through.

Why legume meatballs?

Legume meatballs are a great alternative to traditional meatballs for several reasons. First, they are much more affordable than meat, especially if you buy them in bulk or on sale. Second, they are much healthier than meat, as they are low in fat, high in fiber, and rich in vitamins and minerals. Third, they are more sustainable than meat, as they require much less water, land, and resources to produce. Finally, they are just as tasty and versatile as meatballs, and can be seasoned and served in countless ways.

Make legume meatballs a staple in your kitchen and enjoy a delicious and nutritious meal that is both budget-friendly and planet-friendly.