Bean “Meatballs” and Zucchini Noodles

Bean “Meatballs” and Zucchini Noodles

Ingredients

  • 1/2 cup chopped walnuts
  • 1 cup old fashioned rolled oats
  • 1/4 cup chopped red onion
  • 1 large garlic clove, sliced
  • 1 (15.25oz) can S&W® Kidney Beans (drained, rinsed)
  • 1/2 cup roasted red peppers, well drained (from 7 to 12oz jar)
  • 1 egg
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon dried parsley flakes
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper flakes
  • 1 1/4 lb small zucchini (about 4 zucchini, 7-inches each)
  • 1 (24oz) jar marinara sauce, heated

Print Bean “Meatballs” and Zucchini Noodles

V

Vegetarian

GF

Gluten Free

P

Over 15g of Protein

35 min

Total Time

35 min

Prep Time

5

Servings

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Ingredients

  • 1/2 cup chopped walnuts
  • 1 cup old fashioned rolled oats
  • 1/4 cup chopped red onion
  • 1 large garlic clove, sliced
  • 1 (15.25oz) can S&W® Kidney Beans (drained, rinsed)
  • 1/2 cup roasted red peppers, well drained (from 7 to 12oz jar)
  • 1 egg
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon dried parsley flakes
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper flakes
  • 1 1/4 lb small zucchini (about 4 zucchini, 7-inches each)
  • 1 (24oz) jar marinara sauce, heated

Directions

Heat oven to 400°F. Spray medium cookie sheet with sides with cooking spray. In small dry skillet, toast walnuts over medium heat 4 to 5 minutes or until light golden brown and fragrant, shaking and stirring frequently; set aside to cool slightly. Place oats in food processor. Cover; process 5 seconds or until finely ground. Add walnuts to food processor. Cover; pulse 5 times or until very finely chopped. Pour mixture into medium mixing bowl. Add red onion and garlic to food processor. Cover; process 10 seconds or until finely chopped. Add kidney beans and roasted peppers to food processor. Cover; process 5 to10 seconds or until beans are finely chopped. Spoon into mixing bowl. Add egg, cheese, Italian seasoning, parsley, salt and red pepper flakes; mix well.

Using cookie scoop, form bean mixture into 25 (1 1/2-inch) balls. Arrange on cookie sheet 1/2 inch apart. Bake 10 to 15 minutes or until browned and interior temperature is 165°F.

Meanwhile, cut zucchini into thin strips by hand or using a spiralizer. If spiralizer strands are very long, cut to manageable lengths. Place in shallow microwavable bowl. Cover loosely with plastic wrap and microwave on high 5 minutes or until thoroughly heated. Divide between 5 pasta bowls. Top with meatballs and warm sauce. If desired, serve with additional Parmesan cheese.

Tips: These moist flavorful meatballs and sauce could also be served in a chunk of French bread or baguette for meatball sandwiches.

This is a great Gluten Free recipe. The zucchini noodles replace pasta noodles. Look for oats that are certified GF and marinara sauce that is GF. Both are readily available at the grocery store.

Serving Size: about 11oz each

Nutritional Information Per Serving:
Calories 330, Total Fat 12g (Saturated Fat 1.5g, Trans Fat 0g), Cholesterol 40mg, Sodium 970mg, Carb 45g, Fiber 4g, Total Sugar 17g, Protein 15g, Calcium 15%, Iron 30%

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.