Easy Vegan Black Bean Meatballs are a delicious plant-based alternative to regular meatballs. You can serve these hearty and tasty veggie meatballs over pasta with marinara sauce, as an appetizer at a party, or as the base of a delicious vegan meatball sub. Low-fat, oil-free, and filling!.
Alright, everyone, life just got good. Why? Because of Vegan Black Bean Meatballs. These bad boys are savory, hearty, full of flavor, and won’t fall apart on you. They’re also delicious and super easy to make using wholesome plant-based ingredients.
OK, first things first. Yes, I am calling them black bean “meat” balls. What do you really think is better? Big Bean Balls, Big Black Bean Balls, or even Bean Balls? I love a good “That’s what she said!” moment just as much as the next guy. But, I’m trying to be professional.
But, if you’ve been craving comfort food these veggie meatballs are perfect. And, vegan or not, people will love them.
Transitioning to more plant-based eating often means finding tasty substitutes for familiar meat-based dishes. Black beans in particular make an excellent stand-in for ground beef and other meats. Their color, texture, and savory flavor allow them to mimic meat’s hearty qualities in recipes.
Why Choose Black Beans?
Several characteristics make black beans ideal for replicating the taste and texture of meat
-
Heartiness – Black beans have a substantial, meaty texture when cooked. They hold their shape well.
-
Flavor – Earthy, savory taste similar to meat. Absorb surrounding flavors easily.
-
Color – Dark black hue mimics the look of beef crumbles or browned meat
-
Protein and fiber – Provide key nutrients typically obtained from meat.
-
Affordability – Dried black beans are an inexpensive pantry staple.
With all these attributes, black beans seamlessly substitute for meat in many dishes.
How To Prepare Black Beans
Canned or dried beans both work well as a meat substitute. Here are preparation tips
-
Canned – Rinse and drain canned beans before use.
-
Dried – Soak 8-12 hours then simmer until tender, about 1 hour. Drain and rinse.
-
Mash/crush – For a ground beef texture, mash about half the beans lightly.
-
Cook thoroughly – Beans should be fully cooked and heated through when substituting.
Proper cooking results in soft, mashable beans that mimic ground meat.
Substitution Ratios
For most recipes, this simple ratio approximates the equivalent amount:
- 1 pound ground beef = 1 1/2 to 2 cups cooked black beans
As a general rule, use 3/4 to 1 cup dried beans to equal 1 pound meat when cooking from scratch. Reduce recipe cooking times by 10-15 minutes since beans don’t require as much simmering.
How To Use Black Beans as a Meat Substitute
Black beans make an easy, tasty substitute in recipes like:
- Chili
- Tacos
- Burritos/enchiladas
- Pasta sauce or lasagna
- Casseroles
- Burgers and meatballs
- Soups and stews
And more! Simply use in place of ground beef or turkey in your favorite recipes.
Tips
-
Partially mash about half the beans for meat-like texture.
-
Boost flavor with spices like chili powder, cumin, paprika.
-
Add tomato paste/sauce for meaty flavor.
-
Sautée veggies like onion, garlic, peppers with beans.
-
For burgers, add binding ingredients like eggs, breadcrumbs, oats.
With the right spicing, black beans flawlessly mimic the texture and flavor of meat in a wide range of dishes!
Meat and Bean Combinations
For a heartier texture, you can also use a combo approach:
-
Use half the meat and half mashed black beans.
-
Sauté beans with veggies first, then add crumbled meat later.
-
Layer half the normal meat with beans in dishes like lasagna or shepherd’s pie.
Mixing black beans and meat allows you to use less meat while upping fiber intake. The beans stretch meat further while adding complementary texture and flavor.
More Plant-Based Meat Substitutes
In addition to black beans, these options also mimic ground meat:
-
Lentils – Use green, brown, or red lentils. Drain well and sautée.
-
Mushrooms – Finely chop and sautée for a meaty flavor.
-
Soy crumbles – Use reconstituted soy-based meat substitutes.
-
Vegetables – Try finely chopped eggplant, carrots, jackfruit.
Beans, lentils, veggies, and soy products all offer versatile ways to recreate favorite recipes from a plant-based perspective.
Complementary Flavors and Ingredients
Certain other ingredients can help enhance the meaty flavor and texture when cooking with black beans:
-
Savoriness – Add soy sauce, miso paste, nutritional yeast
-
Spices – Chili powder, cumin, garlic, onion, paprika
-
Body – Mushrooms, lentils
-
Richness – Tomato paste/sauce, olive oil
Building layers of flavor helps beans shine as a protein-packed plant-based substitute for meat!
Nutritional Benefits
Using black beans and other plant proteins instead of meat offers several benefits:
-
Increased fiber, antioxidants, phytochemicals
-
Lower saturated fat and cholesterol
-
Reduced risk of heart disease, diabetes, cancer
-
More iron, folate, magnesium, potassium
Beans’ combination of protein, nutrients, and fiber supports good health – unlike meat’s higher fat and cholesterol content.
Creative Recipe Inspiration
Black beans’ chameleon-like ability allows them to fit right into recipes across cultures:
-
Mexican – Tacos, burritos, nachos, quesadillas
-
Italian – Lasagna, bolognese sauce, bean balls
-
American – Burgers, chili, shepherd’s pie
-
Indian – Curries, dhals, bean kofta
-
Asian – Lettuce wraps, stuffed peppers or cabbage
Let your taste preferences guide you in playing with flavors, spices, and preparation methods. The options are limitless for using black beans in place of meat!
With their protein, fiber, and adaptability, black beans are the MVP of the plant-based kitchen. They effortlessly substitute for ground meat in enchiladas, lasagna, burgers, and so much more – all while delivering ample nutrition. So next time a recipe calls for meat, turn to tasty, versatile black beans instead!
How To Make Vegan Black Bean Meatballs
Easy vegan black bean meatballs are super easy to make, savory, hearty, don’t fall apart, and filling.
- Warm your oven up to 375˺F and put parchment paper on a baking sheet. Then prepare the flax egg and set it aside.
- Wash and drain the black beans. Put them in the microwave for one minute and mash them up with a fork or potato masher until they are mostly smooth. Add the rest of the ingredients, including the flax egg, and mix them all together until they are well blended. The mixture should have a firm, but moldable, dough consistency.
- Take one tablespoon of the mixture and roll it into a ball. Place the ball on a baking sheet that has been lined with parchment paper. Do it again and again until you’ve used up all the black bean meatball mix.
- Place in the oven and bake for 20-25 minutes. The black bean meatballs should crisp up on the outside.
- Take it out of the oven and let it rest for a few minutes. Enjoy as you would regular meatballs.
- Put the black bean meatballs that have been cooked in a nonstick frying pan or skillet. Add your favorite marinara sauce and cook over medium-high heat until everything is hot. Remove from heat and enjoy!.
Of course, the best way to eat these vegan meatballs is with your favorite marinara sauce on top of pasta. But, here are a few more options.
- You can make some amazing vegan meatball subs. Soup, bread, and my best vegan mozzarella cheese are all you need. It’s just as beautiful as you thought it would be.
- You can make a hearty dinner bowl by adding these meatballs to your favorite vegetables.
- Put them on a party platter and cover them in BBQ sauce for a great starter.
- The best vegan meatball tacos are made with chili powder, cumin, and smoked paprika.
- Put them on top of a vegan pizza to make an amazing dish.
These are just a few suggestions but the possibilities are endless.
Why You Will Love These Vegan Black Bean Meatballs
- Savory
- Hearty and filling
- Easy to make
- Made with wholesome plant-based ingredients
- Healthy
- Oil-free
- Low-fat
- & INSANELY DELICIOUS!
Ready? Let’s do this!
Because they are hearty, full of protein, and taste very earthy, black beans are a great meat substitute. They hold together very when mixed with some bread crumbs. And, once combined with some savory Italian spices they make the perfect vegan meatball.
- To make a flax egg, mix warm water with ground flax seeds. You can find the recipe HERE. DO NOT use whole flax seeds!.
- When it comes to black beans, I like to use canned black beans that have little or no salt added. They’re cheap, accessible, and easy.
- Breadcrumbs: You can use either Panko or whole wheat bread crumbs. Just be sure and read the label if using panko.
- Vegan Parmesan: You can add that cheesy, nutty flavor to a meat ball with either vegan parmesan or nutritional yeast. I used my Plant-based Parmesan and it was delicious.
- You can use dried oregano, marjoram, thyme, basil, rosemary, and sage to season food in Italy. If you think this is too much, use 2 tablespoons of Italian seasoning from the store instead.
- Onion Powder: I chose to use onion powder instead of onion mince. It makes the dish a little more interesting, and the onions’ great flavor stays the same.
- Garlic Powder: More flavor is packed into garlic powder than fresh garlic. Plus, it’s a lot easier than cutting or slicing your own garlic. Just sayin’….
- Use ketchup to give the recipe some sweetness and a sour kick. You could also use the same amount of regular tomato sauce.
- Worcestershire sauce is a simple way to give food a deep flavor, and it ties up any sweetness in a dish.
- For extra flavor, add black pepper and sea salt to taste. Mix everything together, taste it, and then add salt and pepper as needed.
One can of Black beans will change how you think about Beef
FAQ
What happens when you replace meat with beans?
Is it better to eat beans instead of meat?
Are black beans better than meat?