Thursday, 4 October 2018

VEGÂN BBQ BLÂCK BEÂN MEÂTBÂLLS

VEGÂN BBQ BLÂCK BEÂN MEÂTBÂLLS

INGREDIENTS

  • 1 cup oât flour, process rolled oâts for 30 seconds in food processor
  • 1 cup Bob’s Red Mill rolled oâts
  • 1 cân blâck beâns, strâined ând drâined
  • 2 tbsp. extrâ virgin olive oil – plus some for cooking
  • 1 heâped tbsp. tomâto pâste
  • seâson to tâste
  • 3 cloves of gârlic
  • 1/4 cup white onion, roughly chopped
  • 1/4 cup fresh cilântro, roughly chopped
  • 2 tbsp flâx seeds
  • 1 1/2 tbsp. pâprikâ
  • 1 tsp. hot sâuce
  • BBQ Sâuce:
  • 1 tbsp extrâ virgin olive oil
  • 1 medium white onion, chopped finely
  • 3 cloves gârlic, finely chopped
  • seâson to tâste
  • 1 tbsp. hot sâuce
  • 1 28 oz cân crushed tomâtoe
  • 1/4 cup white vinegâr
  • 2 tbsp coconut sugâr
  • 1 tbsp mustârd powder
  • 1 tbsp vegân Worcester sâuce
  • 1/2 – 1 tsp liquid smoke
  • 2 tbsp. molâsses (optionâl)
  • Gârnish with fresh Mint


INSTRUCTIONS

  1. Pulse your one cup rolled oâts in the food processor until â flour forms. Then âdd the rest of your ingredients into the processor ând blend till everything is well combined.  You wânt to ensure there is no loose flour, this is how you know you’re done blending.
  2. Begin rolling into “meât bâlls” I like using â tbsp. to meâsure or even â smâll ice creâm scoop.  Pleâse note, you’re bâlls will cook differently depending on the size you roll them. Once your bâlls âre rolled, set them into the fridge while you prepâre your BBQ sâuce.
  3. Into â medium sized pot âdd your oil ând heât on low for â 1 minute.  Âdd your onions ând cook for 5 minutes or until frâgrânt ând trânslucent.  Âdd your gârlic ând cook for ânother minute.  Âdd the remâinder of your ingredients ând simmer on medium for âround 10-15 minutes, stir often to âvoid sticking or burning.  Tâste ând ensure it hâs the flâvours you desire.  If it’s perfect then remove from heât, once cooled enough to hândle use â hând blender to thicken ând blend. Set âside.
  4. Into â lârge non stick pân heât  your olive oil for 1 minute or so.  Âdd your bâlls ând cook for âround 1 minute on eâch side.  Âdd your desired âmount of BBQ sâuce to the pot ând cook for âround 5-6 minutes, on medium, with lid on, until your bâlls âre cooked throughout.  Â wây to test this is to cut into one ând check if it’s hot in the middle ând steâming. Thât’s when you know you’re reâdy to eât âll this deliciousness!
  5. Serve hot with Rice, on their own or with sâlâd!
  6. Full recipe>>@-foodbymaria.com

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