Red Bean Swedish Meatballs

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians.

Click here to view and print the PDF version of this recipe. 

Servings: 12

Serving Size: 14.95 ounces

Ingredients

9 cups Beans, Kidney, canned, drained, rinsed
1 tbsp Onion, powder
1 tbsp Garlic, powder
2 tbsp Salt, Kosher
1 tbsp Pepper, Black, ground
1 tbsp Nutmeg, ground
1 tbsp Allspice, ground
2 cups Flour, All-Purpose
3/4 cup Oats, Rolled, dry
3/4 cup Oil, Canola
1 cup Non-Dairy Butter, unsalted
1/4 cup Mustard, Dijon
3/4 cup Soy Sauce, low sodium
6 cups Non-Dairy Milk, Soy, unsweetened
3 cups Stock, Vegetable, low sodium
4 1/2 cups Pasta, Rotini, cooked
2 tbsp Parsley, Italian, fresh, chopped

Preparation

1. Place the kidney beans, onion powder, garlic powder, salt, black pepper, nutmeg, all spice, 3/4 cup all purpose flour and oats into a food processor and combine until the beans are broken down and all ingredients are combined but not a paste.
2. Portion out 1 ounce of the mixture and roll into balls on a parchment lined sheet tray. Freeze for 10 minutes or refrigerate for 20 minutes. Then in a large sauce pan or stock pot heat up the oil and butter. Sear off the meatballs on all sides until golden brown. About 2 minutes a side. Once cooked remove from pot and set aside. Keep warm.
3. In the same pot used for the meatballs, add in the rest of the flour to the butter and oil to make a roux. Cook the roux for about 3-5 minutes or until a blonde roux is achieved. Add in soy milk, Dijon and soy sauce. Whisk until smooth. Add in stock. Allow to simmer over low heat for 5-7 minutes until sauce is thick enough to coat the back of a spoon. Carefully add the meatballs back into the sauce.
4. To serve: 3 ounces of cooked pasta, 4- 1 ounces meatballs, 2 ounces of sauce, 1/2 teaspoon of parsley.

Nutrition information 

Calories: 696.8 Total Fat: 29g Saturated Fat: 4g Trans Fat: 2g
Carbohydrate: 87g Fiber: 9.5g Total Sugars: 6g Protein: 22g Sodium: 1601mg

The nutrition information is an estimate based on general ingredients. These amounts will vary based on the products you are using.