Prepare to revolutionize your dinner routine with these incredible Cannellini Bean and Broccoli Rabe Meatballs that prove plant-based can be incredibly delicious and satisfying! Imagine biting into a perfectly golden, herb-infused meatball that's packed with protein, bursting with flavor, and so authentic that even meat-lovers will be impressed. These Italian-inspired meatballs are not just a side dish – they're a culinary adventure that transforms humble ingredients into a gourmet experience that will have your family and friends asking for seconds.
Prep Time: 25 mins
Cook Time: 20 mins
Total Time: 45 mins
Cuisine: Italian
Serves: 20 meatballs
Ingredients
- 1 can cannellini beans, drained and rinsed
- 1 bunch broccoli rabe, chopped
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 cup breadcrumbs
- 1 egg
- 1/4 cup grated Parmesan cheese
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent sticking and facilitate easy cleanup.
- In a large skillet over medium heat, add a drizzle of olive oil. Once hot, add the finely chopped onion and sauté for about 5 minutes, or until the onion is translucent and fragrant.
- Add the minced garlic to the skillet and sauté for an additional minute, stirring frequently to prevent burning. Remove the skillet from heat and let the mixture cool slightly.
- While the onion and garlic are cooling, bring a pot of salted water to a boil. Add the chopped broccoli rabe and blanch for about 2-3 minutes until bright green and slightly tender. Drain and immediately transfer to a bowl of ice water to stop the cooking process. Once cooled, drain again and chop finely.
- In a large mixing bowl, combine the drained cannellini beans, sautéed onion and garlic mixture, blanched broccoli rabe, breadcrumbs, egg, and grated Parmesan cheese. Season with salt and pepper to taste.
- Using a fork or your hands, mash the mixture together until well combined. The mixture should hold together but still have some texture from the beans and broccoli rabe.
- Using your hands, form the mixture into meatballs, about 1 to
- 5 inches in diameter. Place the formed meatballs onto the prepared baking sheet, leaving space between each one.
- Drizzle a little olive oil over the meatballs or spray them lightly with cooking spray to help them brown in the oven.
- Bake in the preheated oven for 20 minutes, or until the meatballs are golden brown and heated through. You can turn them halfway through baking for even browning.
- Once done, remove the meatballs from the oven and let them cool slightly before serving. They can be enjoyed on their own, with marinara sauce, or served over pasta or in a sandwich.
Tips
- Moisture is Key: Make sure to thoroughly drain your beans and blanched broccoli rabe to prevent soggy meatballs.
- Texture Matters: Don't over-mash the mixture. Keep some texture by using a fork and leaving some bean chunks for a more interesting bite.
- Size Consistency: Use a small ice cream scoop or tablespoon to ensure uniform meatball sizes for even cooking.
- Browning Trick: For extra golden color, lightly spray or drizzle olive oil on the meatballs before baking.
- Make-Ahead Magic: These meatballs can be prepared in advance and refrigerated for up to 24 hours before baking, making meal prep a breeze.
- Freezer-Friendly: Cool completely and freeze in an airtight container for up to 3 months – perfect for quick future meals!
Nutrition Facts
Calories: 75kcal
Carbohydrates: 10g
Protein: 4g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 15mg
