Bean meatballs

Bean meatballs: a healthy and tasty delicacy

Preparation time: 25 minutes
Cooking time: 30 minutes
Total time: 55 minutes
Number of servings: 4-6

Bean meatballs are an excellent choice for a healthy meal, packed with protein and essential nutrients. This versatile dish is not only delicious but also a perfect alternative for those looking to reduce meat consumption. Over time, similar dishes have been prepared worldwide, each with unique variations, but the essence remains the same: a savory combination of vegetables and beans that offers a remarkable taste.

Necessary ingredients:
- 500 g small beans
- 100 g rice
- 1 carrot
- 1 parsley root
- ½ bunch of fresh parsley
- 1 teaspoon dried parsley
- 1 teaspoon dried dill
- ½ teaspoon dried thyme
- ¼ teaspoon pepper
- 1 teaspoon coarse salt
- 5 cloves of garlic
- 4 tablespoons breadcrumbs
- Flour and/or sesame for coating
- Oil (for greasing)

Preparing the bean meatballs is a simple yet satisfying process. Let’s see the detailed steps to achieve a perfect result!

Step 1: Preparing the beans
To begin, wash the beans thoroughly and soak them in cold water for 8 hours, preferably overnight. This step is essential as soaking will reduce cooking time and help achieve a creamier texture. After soaking, rinse the beans again and boil them in water with 1 teaspoon of salt. Once it reaches a boil, change the water to another clean, hot one. Boil the beans until soft, then transfer them to a colander to cool.

Step 2: Cooking the rice
In a separate pot, add 100 g of rice and 300 ml of water, then bring to a boil. The rice will add a pleasant consistency to the meatballs and help bind the ingredients. Make sure the rice is fully cooked but do not let it turn into mush.

Step 3: Preparing the vegetables
Peel the carrot and parsley root and chop them finely. These vegetables will give a fresh taste and wonderful aroma to the meatballs. If you have a food processor, it will make the process quicker. Add the carrot, parsley root, and cooled beans into the processor and blend until you achieve a fine paste. If you prefer a coarser texture, use a meat grinder.

Step 4: Mixing the ingredients
In a large bowl, add the bean and vegetable paste, cooked rice, crushed garlic, pepper, finely chopped fresh parsley, dried parsley, dried dill, thyme, salt, and breadcrumbs. Mix all the ingredients well so they combine perfectly. This mixture is the base for your meatballs, and the flavors will intensify during cooking.

Step 5: Forming the meatballs
Wet your hands with water (to avoid sticking) and take a portion of the meatball mixture. Form small balls, about 3-4 cm in diameter. Choose to coat them in flour or sesame, depending on your preferences. Flour will give a crispy texture, while sesame will add a nutty flavor and a decorative touch.

Step 6: Baking the meatballs
Preheat the oven to 200 degrees Celsius. Line a baking tray with parchment paper and place the formed meatballs on it. Bake for 10 minutes, then remove the tray and drizzle with a little oil to achieve a golden and crispy crust. Put the tray back in the oven for another 10 minutes. This step is important to ensure even cooking and a delicious texture.

Step 7: Serving
Once the meatballs are done, remove them from the oven and let them cool slightly. These bean meatballs are excellent served warm, alongside a fresh salad or in a sandwich with yogurt sauce or hummus. Another delicious suggestion is to serve them with a side of grilled vegetables or mashed potatoes. Don’t forget to accompany them with a refreshing drink, such as a fruit smoothie or herbal tea.

Useful tips:
- If you want to experiment with flavors, you can add spices such as curry or paprika to the meatball mixture.
- Bean meatballs can be easily frozen, so you can prepare a larger batch and enjoy them later. After baking, let them cool completely, then store them in an airtight container in the freezer.
- These meatballs are also excellent cold, so feel free to add them to your lunchbox.

Nutritional benefits:
Bean meatballs are rich in protein and fiber, making them an excellent choice for a healthy lifestyle. Beans are a wonderful source of antioxidants and vitamins, contributing to heart health and regulating blood sugar levels. Whole grain rice adds healthy carbohydrates, while fresh vegetables provide essential vitamins and minerals.

Frequently asked questions:
1. Can I use canned beans for this recipe?
Yes, you can use canned beans, but make sure to rinse them well before use. Cooking time will be much shorter.
2. What other vegetables can I add to the mixture?
You can experiment with zucchini, beetroot, or even boiled potatoes to vary the taste and texture.
3. How can I make the meatballs spicier?
Add a bit of chili pepper or chili sauce to the meatball mixture for an extra kick of flavor.

Bean meatballs are not just a simple recipe but also an opportunity to explore flavors and textures. I encourage you to try them and enjoy every bite! Savor every moment spent in the kitchen and don’t forget to share with your loved ones. Enjoy your meal!