黑豆丸子 Black Bean "Meatballs"

原创 Anjani 蜂鸟健康TheHummingBird 2021-03-30 原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/7936.html

文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/7936.html

以上视频感谢PrettyS翻译加中文字幕，更多带中文字幕的安东尼威廉食谱视频，请在b站（bilibili）搜索PrettyS_Up。

在新鲜的番茄酱中加入温暖带香料味的黑豆丸子真是美味！这些黑豆丸子令无数人有满足感。可以与西葫芦面条或无麸质意面一起享用，并配以松脆的色拉，成为每个人都可以享用的美味晚餐。

西红柿：含有大量重要的微量营养素、植物化学物、维生素和矿物质，支持肝脏的许多功能。番茄红素是肝脏非常喜欢的一种营养素，肝脏可以用它来保护自己免受细胞损伤，此外，番茄红素还可以帮助肝脏安全、顺畅且高效地净化红细胞。西红柿中的果酸有助于保持胆囊健康，清除胆囊中的污泥，甚至可以缩小胆结石。

黑豆丸子

原料：

1.5杯煮熟的黑豆或一罐400毫升的成品黑豆，去除水分并沥干

3/4杯无麸质燕麦

1/2杯切丁的洋葱

3瓣切碎的大蒜

2汤匙番茄酱

1/2汤匙洋葱粉

1茶匙辣椒粉（paprika）

1/2茶匙辣椒粉（chili powder）（可选项）

1/4茶匙烟熏辣椒粉（smoked paprika）

1/2茶匙孜然粉

1茶匙干牛至

盐调味（可选项）

番茄酱：

1/2杯切丁的洋葱

2瓣切碎的蒜末

3杯切碎的西红柿

1/4杯番茄酱

1茶匙干罗勒

1茶匙干牛至

1汤匙椰子糖

1/4至1/2茶匙红辣椒片（red pepper flakes），调味（可选项）

盐调味（可选项）

新鲜罗勒或香菜，用于装饰

制作：

黑豆丸子的制作：请将黑豆、燕麦、洋葱丁、大蒜、番茄酱、洋葱粉、辣椒粉、辣椒粉（如果使用）、烟熏辣椒粉、小茴香、干牛至和盐（可选项）在食品混合机中混合搅拌均匀，取出。

将烤箱预热至200度。

将混合物做成丸子状（大约应该有14-16个），然后在陶瓷不粘锅中用中高温煎到四面都变成褐色。然后将其转移到烤箱中烘烤20分钟，直到酥脆。

与此同时，将陶瓷不粘锅放在中火上，开始制作番茄酱：先加入洋葱煮3-5分钟，直到变软，再加入大蒜，煮2分钟。继而加入碎番茄、番茄酱、罗勒干、干牛至、椰子糖、红辣椒片（可选项）和海盐（可选项）。不盖锅盖，煮5-7分钟，直至番茄酱变稠。将黑豆丸子倒入锅中，裹上番茄酱后即可食用，可以用新鲜的罗勒或香菜装饰。

3-4人份

注：许多读者问如何买到无麸质燕麦，燕麦本身并不含麸质，但由于和其他含有麸质的谷物一起加工，因此容易发生交叉感染。国内现在并不存在无麸质标识。同时传统种植燕麦很容易含有大量除草剂。以下是天猫上可以买到有机无麸质燕麦或其他谷物的链接供参考：

9.0 ha:/🗝LRdFcyataL4✔  鲍勃红磨坊海外旗舰店

许多上述调味料可以在cn.iherb.com上找到，simply organic是一个有机调味品的牌子。市面上许多番茄酱都含有大量添加剂等成分，购买时请注意。

Warmly spiced black bean meatballs in a fresh tomato marinara sauce–yum! These meatballs are a real crowd pleaser. Serve them up for family along with zucchini noodles or gluten-free pasta and alongside a crisp salad for a delicious dinner everyone will enjoy.

Tomatoes: Harness critical micronutrients, phytochemicals, vitamins, and minerals to support many functions of the liver. Lycopene is a beloved nutrient that the liver admires: the liver uses it to shield itself from cell damage, plus lycopene helps the liver detox red blood cells safely, smoothly, and efficiently. The fruit acids in tomatoes help keep the gallbladder healthy, helping rid sludge from the gallbladder and even reduce gallstone size.

Black Bean Meatballs

Ingredients:
1 1/2 cups cooked black beans or 1 15oz can, drained and rinsed
3/4 cups

gluten-free oats 
1/2 cup diced onion
3 garlic cloves, roughly chopped
2 tbsp tomato paste
1/2 tbsp onion powder
1 tsp paprika
1/2 tsp chili powder (optional)
1/4 tsp smoked paprika
1/2 tsp ground cumin
1 tsp dried oregano
Sea salt, to taste (optional)

Marinara:
1/2 cup diced onion
2 garlic cloves, minced
3 cups crushed tomatoes
1/4 cup tomato paste
1 tsp dried basil
1 tsp dried oregano
1 tbsp coconut sugar
1/4-1/2 tsp red pepper flakes, to taste (optional)
Sea salt, to taste (optional)
Fresh basil or parsley, for garnish

Directions:

To make the black bean meatballs, combine the black beans, oats, diced onion, garlic, tomato paste, onion powder, paprika, chili powder (if using), smoked paprika, ground cumin, dried oregano and sea salt (if using) in a food processor and blend until smooth, scraping down the sides as needed.

Preheat oven to 400F.

Form the mixture into balls (you should get about 14-16) and cook on a non-stick oven-proof skillet on medium-high heat until browned on all sides. Transfer pan to oven and bake for 20 minutes, until crispy.

While the black bean balls are in the oven, make the marinara by placing a non-stick saucepan on medium-high heat. Add the onion and cook for 3-5 minutes, until soft. Add the garlic and cook for a further 2 minutes.

Add the crushed tomatoes, tomato paste, dried basil, dried oregano, coconut sugar, red pepper flakes (if using) and sea salt (if using). Cook uncovered, for 5-7 minutes, until slightly thickened and the flavors have infused. Add the meatballs to the pan and coat with sauce. Serve immediately, garnished with fresh basil for parsley.

Serves: 3-4