11/06/2024Tofu, legumes and seitan - Stews - Main courses

4 Ingredients Black Bean Meatballs, Gravy, and Mashed Potatoes.

Name: 4 Ingredients Black Bean Meatballs, Gravy, and Mashed Potatoes.
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 2 serv.
Cuisine: Vegan
Ingredients: 260 g cooked black beans; 30 g oat flakes; 1 tbsp all-purpose flour; salt; 500 g potatoes; 2 tbsp plant-based margarine; 85 mL soy milk; salt; 1 tbsp neutral oil; 0.5 onion; 1 clove garlic; 1 tbsp plant-based margarine; Raw vegetable scraps (trimmings, peelings...); 500 mL water; 2 tbsp tamari; 2 tbsp cornstarch

Gluten-free Low budget Oven-free Blender-free Autumn / Winter

For: 2 serv.Difficulty: EasyPreparation: 20 minCooking: 20 min

A good meatball stew over mashed potatoes is definitely a timeless winter dish! It’s so comforting 🥹 It’s one of my husband's favorite meals, he would eat it even in summer… that guy has no concept of food etiquette 🙄

I used my 4-ingredient meatballs, which I had already shown in the lentil version! I really love this recipe base, it works with all kinds of legumes and it’s super quick. For the tablespoon of flour, you can really use any flour you like, even gluten-free.

Servings

Ingredients

Cups

The meatballs

-cooked black beans 260 (g)
-oat flakes 30 (g)
-all-purpose flour 1 (tbsp)
-salt

Mashed potatoes

-potatoes 500 (g)
-plant-based margarine 2 (tbsp)
-soy milk 85 (mL)
-salt
-neutral oil 1 (tbsp)

Gravy

-onion 0.5
-garlic 1 (clove)
-plant-based margarine 1 (tbsp)
-Raw vegetable scraps (trimmings, peelings...)
-water 500 (mL)
-tamari 2 (tbsp)
-cornstarch 2 (tbsp)

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Steps

Peel the potatoes and cook them in a pot of water for about 20 minutes.
Mash the black beans with a potato masher. Add the oats, flour, and salt, and mix to form a dough.
Shape the mixture into meatballs and set them aside on a plate.
Prepare the gravy: roughly chop the onion and garlic with the skin on. In a saucepan, melt the margarine and sauté the onion, garlic, and peels until everything is nicely browned.
After several minutes of sautéing on high heat, deglaze with tamari and water. Let it simmer for 10 minutes.
Strain the mixture to keep only the liquid. In a bowl, whisk a small portion of this liquid with the cornstarch. Combine it with the rest of the liquid and heat it again in the saucepan, whisking to thicken the sauce. Once it reaches the desired texture, remove from heat. Taste and adjust the seasoning if necessary.
In a pan, heat the oil and brown the black bean meatballs for a few minutes. Once they are well browned, pour in the gravy and let it simmer for 5 minutes.
Drain the potatoes and mash them with the margarine and soy milk. Season with salt!
Serve the mashed potatoes with the meatballs in the gravy sauce.