Make these on the weekend when you have a little extra time, then pop in the freezer (try doubling the recipe for a big batch). Eat them warm, at room temperature, or even chilled. Pop a few balls into whole wheat pitas for mess-free travelling.
Tip: wet hands with cold water before mixing and forming balls.
1 cup (250 mL) cooked black beans
1 lb (454 g) vegetarian ground beef
1/2 cup (125 mL) grated cheddar
2 green onions, sliced
1 clove garlic, minced
1 egg, lightly beaten
1 Tbsp (15 mL) chili powder
1 tsp (5 mL) dried oregano leaves
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) cornstarch
Using a potato masher or fork, coarsely mash beans. Place in large bowl. Crumble in veggie beef. Add cheddar, onions, garlic, egg, spices, and cornstarch. Mix together with your hands.
Form into large meatballs, then space on baking sheet lined with parchment paper. Bake in preheated 425 F (220 C) oven until cooked through, about 12 to 15 minutes.
Serve in split pitas with salsa and shredded lettuce, if you wish.
Makes 20 balls.
Each one-ball serving contains: 46 calories; 6 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 4 g carbohydrates; 2 g fibre; 182 mg sodium
Tip: Make ahead: Prepare balls; spread out on a baking sheet and freeze until firm. Portion into small bags and freeze. Bake from frozen and increase cooking time by a few minutes.
source: “Family Dinner on the Run“, alive #335, September 2010