Bulk Cook this recipe for a ready and quick meal

Sep 19, 2022

 by Leon Beeloo

Recipe Download

There is nothing better than coming home from a hard day's work and having a fresh and healthy meal ready for you with minimal effort. With that in mind I want to hook you up with a great recipe that works well for bulk cooking. Now if I had it my way, I'd have a personal chef do all the shopping, planning, prepping and cooking so I'd have a great meal ready to go...

But who am I kidding, that won't be happening anytime soon. So the next best thing in my opinion is to have my meals prepared and delivered to me, and I use a Boston Based company Nutre do that for me, and you can to. In fact I worked out a deal with the Perrina brothers (who own Nutre) to let my readers try out the service and get a huge 40% off discount. Check them out at gonutre.com and use the coupon code Leon to take your 40% off.

So whether your prep your own meals or have Nutre prepare them for you, here are just a few reasons to plan and prep your meals ahead of time:

  1. You’ll save time by cutting back on grocery trips
  2. No more stressing over what’s for dinner/lunch every day
  3. You’ll eat healthier whole foods
  4. You’ll reach your goals faster
  5. You’ll waste less food
  6. You’ll save money
  7. If you have a family, it will help develop healthier eating patterns for life
  8. You’ll feel better and have a LOT more energy (and better sleep!)

OK so here is the recipe. I chose this meat free option to give you a quick food choice that provides decent protein, is easy to prepare and stores exceptionally well. The other reason I like this recipe is because, besides the taste, is that you can change it up with different spices, grains, and/or beans … and you can also form it into burgers.

Some options to try are barley or brown rice … pinto beans or chickpeas … taco seasoning or curry. SO DELICIOUS!

Vegan “meat” balls

(Makes about 10 “meat” balls)

Download the Recipe (click here)

  • 1 15-oz (425 g) can black beans, rinsed
  • 2 Tbsp olive oil, separated
  • 1 small yellow onion, diced
  • 3 cloves garlic, minced
  • ¼ tsp sea salt
  • 2 tsp Italian seasoning
  • ½ tsp red pepper flakes (optional)
  • 1 cup (185 g) cooked & cooled quinoa (tip: ⅓ cup (55 g) dry quinoa = 1 cup cooked)
  • 2 Tbsp nutritional yeast
  • 2 Tbsp tomato paste
  • 1 Tbsp coconut aminos

Preheat your oven to 350ºF/175ºC. Dry off the black beans using a clean kitchen towel or paper towels. Place the beans on a parchment-lined baking sheet and bake for 10-15 minutes, or until the beans feel dry to the touch. Remove the beans from the oven and raise the oven heat to 375ºF/190ºC.

While the beans are baking, heat 1 Tbsp olive oil in a large oven-safe skillet over medium heat. Add the onions and saute for a couple of minutes before adding the garlic. Continue to saute until the onions are softened, and then remove the skillet from the heat.

In your food processor, pulse together the beans, sauteed onions & garlic, salt, Italian seasoning, and optional red pepper flakes. When it reaches a loose mealy texture, add the quinoa, nutritional yeast, tomato paste, and coconut aminos. Pulse until it barely forms a wet “meaty” dough (not a puree).

Taste and adjust seasonings. If you prefer a cheesier taste, add more nutritional yeast.

Scoop out 2 Tbsp at a time, forming into balls. Place on a parchment-lined plate and refrigerate for 20-30 minutes.

Heat the oven-safe skillet over medium heat. Add 1 Tbsp of oil and when it’s hot, add the “meat” balls. Saute, turning occasionally, until each ball forms a crust around the outside. Place the skillet in the oven and bake for 25-30 minutes until the meatballs turn golden brown.

They are ready to serve as-is, or you can simmer them in your favorite marinara sauce for another 5-10 minutes.

Serve these with your favorite pasta or zoodles, as a hearty sandwich filling, or as a side dish with veggies.


~ Coach Leon

PS: If you love healthy recipes like this one, check out my clean eating recipe club by clicking hereIt’s packed with meals and snacks you (and your family!) will love … and will also leave you feeling strong, fit, and lean. Learn more here.

P.P.S. Really don't have time, or just want to stock your fridge and freezer with healthy meals delivered to your door by a local Massachusetts Company?  CLICK HERE to learn more and get 40% off of your first order.


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email: support@southshorefit.com

text: 781-253-8778

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