What’s better than a meatball sub? This black bean sub is packed with the flavours of a traditional meatball sub but super heatlhy with 38% of your daily recommended fibers and over 23 gr of protein. These tender black bean meatballs are coated with the ZestyKit signature tomato sauce and dressed with a creamy chipotle sauce. Serve this sub with a side of salad with tomatoes and chipotle sauce.
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preparation time: 25 min
Total time: 45 min - difficulty level: 2
- recipe ID: B04
- cuisine region: Fusion Italy
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You will need
- knife
- cutting board
- colander
- 2 medium bowls
- baking sheet
- non-stick lining sheet
- pan
- egg (1,2) - plant based only
- oil (1/2 tsp,, 1 tsp)
- salt (1/2 tsp, 1 tsp)
- pepper (1 pinch, 1/8 tsp)
Preparation
1
Preparation: Rinse and dry all produces. Preheat the oven to 435° F. Dice the onion and the mushroom in ½ cm dice.
2
3
Assemble the beanballs Drain and rinse the black beans. In a medium bowl, roughly mash the black beans with a potato masher or fork. Add the egg (1, 2, 3)*, oats and Italian spices, the cooked onion and mushrooms. Combine. The texture should be soft but firm enough to form balls.
If the mixture is too crumbly, add 1 tsp water at a time until desired texture is achieved.
If the mixture is too wet, cut a slice of bread into small 1/2cm dices and add to the mixture in 1/4 cup increments, combining between each addition until desired texture is achieved.
*For vegan, replace 1 egg by combining 1 tbsp ground flax (provided) & 2 tbsp hot water and letting it sit about 2 minutes. To replace 2 eggs, combine 2 tbsp ground flax (provided) & 1/4 cup hot water and let sit about 2 minutes.
4
Form the beanballs: Using the black bean mixture, form balls of about 1 tbsp each (10 balls, 20 balls, 30 balls). Place the beanballs on a lined baking sheet. Cook for 20 minutes or until the balls are firm on the outside.
4
Prepare the salad: While the beanballs are cooking, cut the romaine and dice the tomato in about 1 cm dice. Assemble the salad and garnish with half of the chipotle sauce.
5
Assemble & serve: When the beanballs have 5 minutes left in the oven, heat the buns in the oven for about 3 minutes.
Heat the signature tomato sauce in a covered bowl in the microwave for about 1 minute. In a medium bowl, place the beanballs and the warm signature tomato sauce and combine to coat.
Assemble the subs and serve with the salad.
Bon Appétit!
Ingredients
Included
2 portions
4 portions
Health Fact
Regina Naturopathic
Dr. Craig Herrington, Nathuropath
OAT
Oats are an great prebiotic food. Prebiotics support a healthy gut microbiota which supports your immune system.
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registered Dietician
Cooking for kids?
Introduce black olives to children slowly as they may not like their flavour. It is a good idea to ask children to prepare a new ingredient before tasting it. This will help them feel more comfortable with the new food.
Making this recipe with kids?
Ask the child to help by completing step 1, 3, 5 & 6:
- Preparation: under supervision you can ask the child to help by cutting the mushrooms
- Assemble the beanballs
- Prepare the salad: you can ask the child by cutting the tomatoes and assembling the salad.
Recommended Wine Pairing
BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78
E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples.
Region: California, USA
Colour: White
Alcohol: 12%
Price (SLGA): $10.09
Tags
Note: We cannot guarantee any dish is allergen free.
Weight Watchers Smart Points
Nutritional Information
