Microgreen & Black Bean Meatballs with Rustic Marinara

These protein-packed, plant-based meatballs are crafted with black beans, finely chopped microgreens, and aromatic spices. They're baked to perfection, then simmered in a rustic marinara sauce, served over whole-wheat pasta for a satisfying yet nourishing meal.

Ingredients

For the Meatballs:

• 1 can (400g) black beans, drained and rinsed
• ½ cup finely chopped microgreens
• ½ cup whole-wheat breadcrumbs
• 2 cloves garlic, minced
• ½ small red onion, finely diced
• 1 tablespoon tomato paste
• 1 teaspoon smoked paprika
• ½ teaspoon dried oregano
• ½ teaspoon chili flakes (optional)
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 flax egg (1 tablespoon ground flaxseed + 3 tablespoons water)
• 1 tablespoon olive oil (for baking)

For the Rustic Marinara:

• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, finely sliced
• ½ small red onion, finely diced
• 1 can (400g) crushed tomatoes
• 1 teaspoon balsamic vinegar
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• ½ teaspoon dried basil
• ¼ teaspoon red pepper flakes (optional)
• ½ teaspoon coconut sugar or honey (optional, to balance acidity)

For Serving:

• Whole-wheat pasta or spaghetti squash
• Extra microgreens for garnish
• Fresh basil, torn

Instructions

1. Prepare the Meatballs:

• Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
• In a bowl, mash black beans until mostly smooth with some texture remaining.
• Add microgreens, breadcrumbs, garlic, red onion, tomato paste, paprika, oregano, chili flakes, salt, and pepper.
• Stir in the flax egg, mixing until everything binds together.
• Roll into golf ball-sized meatballs and place them on the baking sheet. Brush lightly with olive oil.
• Bake for 18–20 minutes or until golden brown and slightly crisp on the edges.

2. Make the Rustic Marinara:

• Heat olive oil in a pan over medium heat. Add garlic and red onion, sauté until fragrant.
• Stir in crushed tomatoes, balsamic vinegar, salt, pepper, basil, and red pepper flakes.
• Simmer for 10–12 minutes until thick and rich. Adjust seasoning if needed.

3. Bring it All Together:

• Once the meatballs are ready, transfer them to the marinara sauce, coating them gently.
• Let them simmer for 5 minutes to absorb the flavors.

4. Plate with Style:

• Serve the meatballs over whole-wheat pasta or spaghetti squash for a gluten-free option.
• Top with extra fresh microgreens and torn basil for a burst of freshness.

Final Touch

This dish is all about balance—deep umami from the beans, vibrant microgreens for a peppery bite, and a smoky kick from paprika. Each bite is bold, rich, and utterly satisfying while staying light and nutritious.