This dish was created for my #forksoverknives Culinary project. The assignment was to create a unique & delicious dish using beans!
These were made with canned white kidney (or cannellini) beans, mashed with fresh grated garlic, homemade bread crumbs & sauces I had in the fridge.
These plant-based protein balls make a healthy appetizer, and a great base to mix with your favorite flavorings & sauces.
Check out my other flavor combinations, up on the blog!
Ingredients:
- 1 Cannellini (I used canned, can also use fresh cooked beans)
- 1-2 Garlic Cloves, grated (can sub for 1tbs garlic powder)
- 1/4 cup Breadcrumbs
- 2 Tbs Curly Parsley, finely chopped- stems removed
- Salt, to taste
- 1/4 cup Good Balsamic Vinegar or Balsamic Glaze
- 1/4 cup Date Nectar (used for sweetness for the sauce & thickener)
- Toasted Pine Nuts, garnish- can omit
Directions:
Mash cooked beans in a bowl.
To the mashed beans, add in grated garlic, salt & breadcrumbs.
Roll bean mixture into approx 3 inch balls.
In a heated skillet, spray non-stick spray (to make oil-free) & sear bean balls.
Flip balls over once, were just looking to heat through since the beans are already cooked. Can also be heated in an Air Fryer, or baked.
In a separate sauce pan, reduce balsamic vinegar & date nectar.
Plate bean balls & pour over warmed balsamic sauce.
Top with fresh chopped parsley & toasted pine nuts.
Serving Suggestions:
- Serve with mini forks as an appetizer.
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