White Bean and Mushroom "Meatballs"
Prep time: 
Cook time: 
Total time: 
Serves: 16 meatballs
 
Simply A (RD) Fact: Mushrooms are an excellent source of riboflavin, which is essential in many body processes!
Ingredients
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 8oz button mushrooms, wiped down and chopped
  • 3 cloves garlic, finely minced
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon dried oregano
  • ¼ teaspoon red pepper flake
  • 1-15oz can white beans, drained and rinsed thoroughly
  • ¼ cup seasoned breadcrumbs
  • ¾ cup panko breadcrumbs
  • Juice of one lemon
  • ¼ cup seasoned breadcrumbs seasoned with ¼ teaspoon black pepper, for rolling
  • Cooking Spray
Instructions
  1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper and lightly spray paper with cooking spray. Set aside.
  2. In a large, high-sided skillet set over medium heat, add in olive oil. When oil is hot, add in onion and cook for 3-5 minutes until soft and golden brown.
  3. Add in mushrooms and garlic and cook for 2-3 minutes until mushrooms are golden brown and tender and the garlic is fragrant.
  4. Season the vegetable mixture with salt, pepper, oregano, red pepper flake. Add in the white beans and stir to combine. Cook for an additional minute to heat the beans through.
  5. Transfer the bean-vegetable mixture to the bowl of a food processor fitted with a steel blade. Pulse the meatball mixture until the beans are starting to break down and become smooth. Add in the ¼ cup seasoned breadcrumbs, panko bread crumbs, and lemon juice. Continue to pulse until mixture is completely smooth. Allow meatball mixture to sit for 3-5 minutes to allow for the breadcrumbs to absorb some of the moisture.
  6. To roll the meatballs, portion out slightly heaping tablespoons of the meatball mixture and roll into a ball using your hands. Roll the meatball in the seasoned breadcrumbs that have been further seasoned with some black pepper. Place the formed meatball onto the baking sheet.
  7. Bake the meatballs for 30 minutes, turning them over halfway through.
  8. To serve, place meatballs in heated tomato sauce for 5 minutes prior to serving. I like serving my white bean and mushroom meatballs over whole wheat pasta but they can be served in a sandwich if you prefer!
Notes
Recipe Lightly Adapted from Sobremesa - http://www.sobremesa-blog.com/blog/white-bean-mushroom-meatball-subs
Nutrition Information
Serving size: 1 serving (4 meatballs) Calories: 283 calories Fat: 5gm Saturated fat: 1gm Carbohydrates: 50gm Sodium: 885mg Fiber: 7gm Protein: 14gm Cholesterol: 0mg
Recipe by Simply A (RD) Foodie at https://simplyrdfoodie.com/white-bean-and-mushroom-meatballs/