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Your Free Flava My Plate Recipe! 


Courtesy of Flava My Tailgate by Dawn Hilton-Williams!


  • ½ cup dark or light red kidney beans (if canned, strain and rinse)

  • ½ cup cannellini beans (not northern beans; if canned, strain and rinse)

  • ¾ cup young jackfruit, shredded (If canned, strain and rinse)

  • ¾ cup cooked quinoa

  • ½ cup yellow onion, finely diced


  • ¼ cup flat leaf parsley, chopped

  • ¼ cup whole wheat bread crumbs

  • 2 heaping tbsp ground flaxseed

  • 2 tbsp nutritional yeast

  • 1 ½ tsp garlic powder

  • 1 tbsp plus ½ tsp smoked paprika

  • ½ tsp pepper

  • ½ tsp kosher salt (optional)

  • ¾ tsp liquid smoke (optional)


Preheat oven to bake at 425 degrees

  1. In mixing bowl add rinsed beans and smash with potato masher or fork, for the most part mash it all but it should still have a few semi-hole pieces for texture.  Add ¾ tsp garlic powder, ½ tsp smoked paprika, liquid smoke, ½ tsp salt (optional), combine and set aside


  1. In another mixing bowl combine onions, jackfruit, ¾ tsp garlic powder, 1 tbsp smoked paprika, ¼ tsp salt (optional), ½ tsp black pepper and mix thoroughly.


Place a large pan over medium to medium high heat. Once warm to the touch add mixing bowl ingredients and ¼ cup water and cook, stirring frequently for 5 to 7 minutes (water should have cooked out, onions should be translucent and/or soft and jackfruit should be firming up). When finished set aside in small bowl and let cool in freezer for 15 minutes


  1. Remove jackfruit mixture from freezer, combine with the bean bowl, add quinoa, flaxseed, nutritional yeast, and breadcrumbs; mix thoroughly and let chill in fridge for no less than 15 minutes (30 minutes is ideal)


  1. Remove from fridge, wet your hands and roll a tbsp portion of mix for regular size meatballs and tsp size for small sizes, place on your parchment lined baking sheet and place in the oven for 20 minutes or until browned.


Serve with soup, or with your favorite bbq or marinade as an appetizer

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