Garbanzo Bean Balls with Pasta

I don’t want to toot my own horn too much but I really love this recipe. We literally eat this meal every week. First, because it tastes amazing and second, because it’s so quick and easy. 

I really like this recipe because it’s a nice combination of making something from scratch (the Garbanzo Bean Balls) and using prepared items (spaghetti and tomato sauce). Of course you could make your own pasta and tomato sauce (it’s not that hard) but very time consuming.

We generally get 14 - 16 balls per batch.

 

Garbanzo Bean Balls with Pasta

INGREDIENTS:

  • 1- 15.5 oz. Can Garbanzo Beans- Sodium free
  • 3/4 Cup Oatmeal
  • 1/2 Cup Walnuts
  • 2 Tablespoons Tomato Paste
  • 1 Tablespoon Light Yellow Miso
  • 1/4 Cup Ketchup
  • 1 Tablespoon Vegan Worcestershire Sauce
  • 1/2 teaspoon Smoked Paprika
  • 1 teaspoon Granulated Garlic
  • 1/2 Med Onion, small dice
  • 1/4 Cup Fresh Parsley, Chopped
  • 1 Tablespoon Flax Meal
  • 1 teaspoon Salt (optional) to taste
  • 1 Cup Panko
  • 1 pack Spaghetti
  • 1 Jar Tomato Sauce

DIRECTIONS:

  1. Preheat over to 350 F
  2. Drain & rinse Garbanzo beans, set aside.
  3. Saute Onions until translucent, set aside.
  4. In a food processor, add oats & walnuts mix until smooth. Remove to alarge bowl. Add Paprika, Garlic, Flax & Salt (optional).
  5. In a food processor, combined the Garbanzo Beans, Miso, Tomato Paste, Ketchup, Vegan Worcestershire sauce, Onions and Parsley. Mix thoroughly.  Remove from processor into the large bowl.
  6. Mix the wet and dry ingredients together by hand.
  7. Let set for a minimum of 15 minutes. This will allow the Oatmeal & Flax to hydrate. (The longer it sets- the easier it is to form the balls. You can make it a day in advance as well)
  8. Form balls by hand (golf ball size is ideal). Roll in Panko to coat- patting the panko into the balls.
  9. Warm a saute pan with grape-seed oil. Cook the balls until golden brown on all sides. 
  10. Place on a lined baking sheet and let warm in oven while pasta and sauce are cooking.
  11. Cook Pasta according to package instruction.
  12. Warm Tomato Sauce
  13. To serve: Place pasta on your plate, add sauce and Chickpea balls and enjoy!

**There are a few tips and shortcuts you can use if needed. Remember that this is cooking (not baking) and it’s fairly forgiving. 

  • If you don’t have an onion- use some onion powder (1 teaspoon).
  • If you don’t have tomato paste- sub some extra ketchup.
  • If you don’t have fresh parsley, use dried parsley (1 Tablespoon).
  • If you can’t find Sodium Free Beans- cut back or eliminate the extra salt. Remember that the Ketchup, Worcestershire Sauce, Tomato Paste & Tomato Sauce will most likely have added salt.
  • The amount of oil is directly related to how large your pan is. If you use a smaller pan you don't have to use as much oil. The pan should have a generous amount of oil covering the bottom of the pan but the balls should not be floating in it.
  • If you want to cook oil free, you can bake the Garbanzo Bean Balls at 375 F for about 20- 25 minutes, until lightly brown and hot.

 

 

Broccoli Stuff Pasta Shells Recipe

This updated plant based, oil free version of stuffed Pasta Shells is truly comfort food at it’s best. Great for family’s with kids or to share at a pot luck. This recipe make about 16 large shells.

The health benefits of broccoli are vast. It's packed with vitamin K, vitamin C, chromium and folate. It's a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper.

Another great benefit to this recipe is the inclusion of cannellini beans. These beans have a detoxifying effect on the body. They lead the pack of low glycemic beans, are supercharged with antioxidants and are a great source of protein.

Let us know how yours turns out!

 

Broccoli Stuff Pasta Shells Recipe

INGREDIENTS:

"Cheese" Sauce

  • 2 Yellow Potatoes, Diced 
  • 1 Cup Cashews 

  • 1/4 Cup Nutritional Yeast 

  • 1 Tablespoon Yellow Miso Paste

  • 3/4 Cup Plant milk 

  • 2 Teaspoons Apple cider vinegar 

Broccoli filling

  • 2 heads of Broccoli cut into florets 

  • 1 Can Cannellini Beans 

  • 1/2 Yellow Onion, diced 

  • 1 Tablespoon Flax seed meal 

 
  • 1 box of large Pasta Shells
  • 1- 25 oz. Bottle Tomato Sauce 

  • 1 sprig Chopped Rosemary

DIRECTIONS:

  1. Preheat the oven to 375 degrees. 
  2. For the "Cheese" Sauce, Place Potatoes and Cashews in a pot and cover with water. Bring to a boil until potatoes are soft- do not overcook. Place all ingredients into a blender or food processor until creamy and smooth.
  3. Bring a large pot of water to a boil. Place the pasta shells into the water stirring gently. Reduce the heat so that the pasta is cooking at a low boil. Stir occasionally. Drain and rinse the pasta. Set aside.
  4. Saute the onions over medium heat with a drop or two of grape seed oil, cooking until light brown, remove from pan and set aside.
  5. In the same pan add the broccoli, place enough in the pan to cover but not over crowd. The goal is to get a light char on the broccoli. 
  6. Drain and rinse the beans. Place in a large bowl and smash with a potato masher. 
  7. Rough chop the broccoli. Place the broccoli in the bowl with the beans, add the onion, the flax seed meal. Gently mix. Add 1/4 cup of the cheese saucing mixing and slowing add more until the mixture is creamy and moist. 
  8. Pour the tomato sauce into a large baking dish. Fill the shells with the broccoli filling. Place on top of the tomato sauce with the opening on the bottom.  
  9. To finish spoon dollops of cheese sauce on top of the shells. Place in the oven cooking for 25 minutes. Remove from the oven and spoon more cheese over the shells. 
  10. Chop the rosemary very fine and sprinkle on top of the pasta.

Substitutions and suggestions:

  • I would highly recommend serving this with some nice warm crusty bread to sop up the tomato and "cheese" Sauce.
  • You can substitute Broccoli for another vegetable like Cauliflower, artichoke hearts or even add spinach. If you use spinach, make sure you squeeze out any extra moisture before adding it to the beans and "cheese" sauce.
  • We didn't overcook the broccoli because we like the bite of the broccoli. However, you can make the filling as creamy or chunky as you like.
  • You can also stuff this filling into large tube pasta like cannelloni or even Ravioli.
  • Oil is always optional. We use a few drops to speed up browning or to avoid sticking. You can always saute your vegetables with a bit of water or Vegetable stock.