INCREDIBLE White Bean "Meatballs" | Spanish-Style in Onion Sauce

white beans

🥗Healthier: chickpeas

💰Cheaper: canned beans

Chickpeas offer a similar texture and flavor while being lower in calories.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil is healthier, while canola oil is often less expensive.

bread crumbs

🥗Healthier: ground oats

💰Cheaper: crushed crackers

Ground oats are gluten-free and nutritious, while crushed crackers are economical.

red wine vinegar

🥗Healthier: apple cider vinegar

💰Cheaper: white vinegar

Apple cider vinegar adds a fruity note, while white vinegar is budget-friendly.

Drain a can of white beans into a colander and rinse under water.

Transfer the beans into a large bowl and mash them with a potato masher or fork until well mashed.

Add in 1/3 cup of plain breadcrumbs, 1 large egg, 1 small finely chopped onion, 1 clove finely chopped garlic, and 2 tbsp of chopped fresh parsley.

Season with 1/2 tsp of ground cumin, a pinch of sea salt, and freshly cracked black pepper, and mix until well combined.

Form the mixture into golf ball-sized meatballs.

Heat a large fry pan over medium heat and add in 1/4 cup of extra virgin olive oil.

Once hot, add the meatballs in a single layer and cook for 8 to 10 minutes until golden fried all around, turning every 2 minutes for even cooking.

Remove the meatballs from the pan and set aside.

In the same pan, add 1 small finely chopped onion and 2 cloves of roughly chopped garlic, sautéing for 3 to 4 minutes until translucent.

Add 1 tbsp of all-purpose flour and mix continuously for 1 to 2 minutes to cook off the flour flavor.

Pour in 1/2 cup of white wine and season with 1/2 tsp of dried thyme, a pinch of sea salt, and freshly cracked black pepper, mixing well and simmering for a few minutes.

Add 1 cup of vegetable broth and mix continuously, cooking for 4 to 5 minutes until a slightly creamy sauce forms.

Return the meatballs to the pan, ensuring they are in a single layer, and heat through for 2 to 3 minutes.

Transfer the meatballs to a serving dish, pour the onion sauce over them, and top with chopped fresh parsley.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens