Bean Ball Recipe

As promised, here is the recipe for the bean balls I made over the weekend. These bean balls are versatile and can be used as a meat substitute in spaghetti and meatballs, can be tossed with bbq sauce for a quick party snack, or can be dipped in any variety of sauce you are craving to fit in any meal. Also, these balls can be baked or fried depending on your tastes and/or diet. This recipe yields 16 bean balls.

Ingredients:

1 15 oz can of Northern Beans or other white beans of your choice, drained

1/2 cup Plain Breadcrumbs

1/2 cup Vital Wheat Gluten

1 tbsp. Soy Sauce

1 tbsp. Worcestershire Sauce

1 tsp. Lemon Zest

1 tbsp. Italian Seasoning (or Oregano)

1 tsp. Garlic Salt

1 tsp. Onion Powder

1 tbsp. Parsley, chopped

1/4 cup Water

Vegetable Oil (for pan frying)

Directions:

1) If baking, preheat oven to 375 degrees. If pan frying, fill a deep frying pan about 2″ deep with vegetable oil and warm over medium-high heat.

2) Combine all dry ingredients in a medium mixing bowl.

3) Add water and fold the dry ingredients into the water.

4) Knead the mixture for about 3 minutes or until you see the strands of wheat gluten starting to form.

5) Roll about a Tbsp. of dough at a time into a ball shape with your hands. If baking, place balls on a non-stick cookie sheet. If frying, place on a plate until all balls have been made.

6) If baking, brush each ball with olive oil and put into preheated oven for 20 minutes. Turn balls and bake for another 8-10 minutes. If frying, place about 5-6 balls at a time in the hot oil and fry on each side for approximately 3 minutes.

*Note: Be sure that the oil is hot enough by dripping a bit of water into it before putting the balls in. If it is hot enough the oil should pop once the water hits it. If it doesn’t pop, give the oil a bit more time to heat up.

Balls are ready to eat! They are best when warm.

 

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