Bean “Meat” Balls

Instead of using meat, try these “meat” balls, made from heart-healthy beans, mushrooms and walnuts. The unique blend of flavor proves that red meat has nothing on this vegetarian dish.

2 tbsp Olive oil
1 Medium onion (chopped)
16 oz Sliced mushrooms
1 tsp Freshly ground pepper
1/4 tsp Salt
1 can (15 oz) Kidney beans (drained)
1/2 cup Chopped parsley
3/4 cup Finely chopped walnuts
1/2 cup Whole wheat bread crumbs
1/4 cup Grated parmesan

Preheat broiler. Warm 1 tablespoon of the oil in a large sauce pan and cook the onions until soft, about 5 minutes. Add the mushrooms, pepper and salt and cook, stirring occasionally, until mushrooms are browned and most moisture has evaporated.

Take pan off the heat and let mushrooms cool a bit. Meanwhile empty the beans into the bowl of a food processor and puree until quite smooth. Add the parsley, the walnuts and the cooled mushroom mixture and process a little more, but leave them just a little chunky. Transfer the mixture to a bowl, work in the bread crumbs and parmesan and refrigerate for 30 to 1 hour to firm up.

With a small ice cream scoop or damp hands form small (about 1 to 1-1/2 inch) balls. Place bean balls on a rimmed baking sheet and broil on all sides until browned and heated through – about 10 minutes total.

Recipe created especially for The Dr. Oz Show by food stylist, Ulli Stachl.