Craving a mouthwatering sandwich that's both incredibly delicious and completely plant-based? Get ready to revolutionize your lunch game with these irresistible Vegan Black Bean Meatball Subs! Packed with protein, bursting with flavor, and so satisfying that even meat-lovers will be begging for seconds, this recipe is about to become your new obsession. Imagine sinking your teeth into a perfectly crispy meatball, nestled in a soft sub roll, dripping with rich marinara sauce - all without a single animal product in sight!
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 can black beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp cumin
- 4 sub rolls
- 1 cup marinara sauce
- Fresh basil for garnish
Instructions
- Begin by preheating your oven to 375°F (190°C). This will ensure that your meatballs cook evenly and get a nice texture.
- In a medium mixing bowl, add the drained and rinsed black beans. Using a fork or a potato masher, mash the beans until they are mostly smooth, leaving some chunks for texture.
- Next, add the finely chopped onion, minced garlic, cumin, and breadcrumbs to the mashed black beans. Mix well until all ingredients are combined. The mixture should be moist but hold together; if it's too wet, add a bit more breadcrumbs.
- Using your hands, form the mixture into meatballs, about 1 to
- 5 inches in diameter. You should be able to make about 12-16 meatballs depending on the size.
- Place the formed meatballs on a baking sheet lined with parchment paper. Make sure they are spaced out evenly to allow for even cooking.
- Bake the meatballs in the preheated oven for about 20-25 minutes, or until they are firm and slightly crispy on the outside. You may want to flip them halfway through cooking for even browning.
- While the meatballs are baking, heat the marinara sauce in a small saucepan over medium heat until warmed through.
- Once the meatballs are done, remove them from the oven and let them cool for a couple of minutes.
- To assemble the sub, slice the sub rolls open and place a generous amount of marinara sauce on the bottom of each roll.
- Carefully place 3-4 meatballs on top of the sauce in each sub roll. Drizzle a little more marinara sauce over the meatballs if desired.
- Garnish with fresh basil leaves for added flavor and a pop of color.
- Serve immediately and enjoy your delicious Vegan Black Bean Meatball Subs!
Tips
- Texture is Key: When mashing the black beans, leave some chunks for a more authentic "meaty" texture. Don't over-mash into a complete puree.
- Binding Magic: If your mixture feels too wet, add a bit more breadcrumbs. If it's too dry, a splash of olive oil or a flax egg can help bind the ingredients.
- Uniform Sizing: Use a cookie scoop or your hands to create evenly sized meatballs. This ensures consistent cooking and a professional look.
- Crispy Exterior Hack: For an extra crispy outside, lightly spray the meatballs with olive oil before baking or brush them with a bit of oil halfway through cooking.
- Flavor Boost: Experiment with different herbs and spices like smoked paprika, oregano, or nutritional yeast to customize the flavor profile.
- Make-Ahead Friendly: These meatballs can be prepared in advance and stored in the refrigerator for up to 3 days, or frozen for up to a month.
- Serving Suggestion: Toast your sub rolls lightly for added texture and warmth before assembling the sandwich.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 55g
Protein: 15g
Fat: 8g
Saturated Fat: g
Cholesterol: 0mg
