White bean "meatballs" with Indian spices

Prep Time 10 minutes
Cook Time 25 minutes
Servings 15 balls
We often forget just how delicious white beans are when thinking up recipes or what to serve as a main course for dinner. They don't just make a great side dish! They're super healthy and are an excellent source of complete protein. A main dish with a white bean base and a variety of yummy vegetables makes a perfect healthy dinner. These vegan "beanballs" can be whipped up in an instant, frozen for busier days, and make a great sandwich or taco filling, a topping for a green salad, or are wonderful on their own, drizzled with a classic tomato sauce. A tasty mix of spices, garlic and onion complete the combo of white beans and ground chia. Try them and tell us what you think!

How it's made


  • 1 small yellow onion, finely minced
  • 2 cloves of garlic, minced
  • 1 cup of carrots, finely grated
  • 1 400mL can of white beans, drained and rinsed
  • 1 tablespoon of tomato purée
  • 1/2 cup of bread crumbs, panko, or powdered almonds for a gluten-free version
  • 1 tablespoon of
  • 2 tablespoons of Redstar nutritional yeast
  • 1 teaspoon of ground cumin
  • 1 teaspoon of curry powder
  • 1 teaspoon of sea salt
  • Ground pepper


  1. Finely grate or chop the vegetables. Preheat the oven to 350
  2. In the bowl of a food processor, mix the white beans with the tomato purée until smoothy and creamy. Add the ground chia, nutritional yeast and the spices. Mix again for a few seconds.
  3. Transfer the mix to the large bowl, add the vegetables and breadcrumbs and mix well.
  4. Use a tablespoon to scoop out the mixture and make balls with your hands (keep them wet to keep the balls from sticking).
  5. Place the balls on a baking sheet covered in parchment paper or a silpat and bake for 25 minutes or until they're lightly golden brown. Turn the balls halfway through cooking time.
  6. Serve with a homemade tomato sauce, in a pita sandwich the same way you would falafel, or on top of a big green salad.
Emilie Gaillet
Recipe By

Emilie Gaillet

Emilie creates healthy, and tasty recipes for PRANA as well as her own blog, Murmures. Her passion lies in the creation of recipes - from the chopping and stirring to the presentation and styling of her dishes.