**Photos coming soon**
These plant-based savoury balls are a healthy option for your next summer BBQ. Every time I make them I get asked for the recipe :)
Key point: Any ingredient in this list can be subbed for whatever you have available. Essentially, it's all about creating a texture that will bind together, with a flavour you enjoy.
Makes approx 25 x 1-inch diameter balls.
- 1 can of Black Beans* (any bean will work)
- 1/2 cup Oats (any type) + 1/2 tablespoons if mix seems too wet.
- 1 medium size grated courgette/zucchini (could sub carrot* instead)
- 1/2 cup crushed pineapple (drained)
- 4-5 mint leaves (chopped)
- 1-2 tablespoons Sweet Chilli sauce
- 1 tablespoon nut butter (optional) can use peanut, almond, or sub for Tahini.
- 1/2 teaspoon Tumeric
- 1/2 teaspoon salt
- A handful of coriander (chopped)
- Optional: hemp seeds, finely chopped sunflower or pumpkin seeds.
Note: Sweet chilli, almond butter and turmeric combine to make an amazing dressing and that's the flavour I have used here. But you can swap this combo for something else or just use Sweet chilli sauce on its own. Be creative and have fun with your flavouring!
- Drain and rinse your black beans. Place in a large bowl and mash them by hand with a potato masher.
- Grate the courgette, mix with a little salt and place it in a mesh strainer. Leave for a few minutes then squeeze out a bit of the moisture with your hands.
- Add the grated courgette and all other ingredients to the beans (herbs should be chopped up as small as possible).
- Mix by hand until everything has combined, this will take a few minutes. You could use a food processor but I prefer to do the mixing by hand to maintain some texture and avoid everything turning to mush. The mixture shouldn't be too crumbly but you don't want it to be too wet either. Add a tiny bit of water or extra sweet chilli sauce or pineapple to help the mix come together if needed but don't overdo it. If your mixture starts to get too wet, you can always add more oats or a little flour.
- Wet your hands and start forming the mix into balls (about 1 tablespoon of mixture at a time). As you roll it in your damp hands you should feel the mixture come together and stay in a ball shape. If it doesn't, then you probably need to add a bit more moisture to the mix.
- Place the balls in the fridge for 30 mins or longer to help them firm up (you can skip this step if required but it does help).
- Cook on a bbq or fry pan at medium-low heat for 5-10 mins. Turn frequently so they don't stay on any one side for too long as they can charr easily. Alternatively, you could bake them at 180* for approximately 15-20 mins.
- If you want to avoid using canned goods then you could pre-cook beans in advance and fresh pineapple chopped up as small as possible.
- If you use carrot instead of courgette you will probably need a little more moisture to help the mix come together.
- If you are sharing these with young children you might want to try leaving out the sweet chilli sauce.
- You can also turn this mix into burger patties! Once cooked on your BBQ or fry pan, put them in the oven at 150 - 180* (or place them on a tray in your closed BBQ) for 10 mins to reduce mushiness.