Vegan Chickpea Meatballs Recipe

Introduction

Welcome to our kitchen! Today, we’re excited to share an incredible recipe for Vegan Chickpea Meatballs. These meatballs are a delightful plant-based alternative to traditional meatballs, offering a hearty texture and savory flavor that will satisfy both vegan and non-vegan diners alike. Perfect for serving with pasta, in a sub sandwich, or as a stand-alone appetizer, these chickpea meatballs are versatile, nutritious, and incredibly easy to make. Dive into this comprehensive guide to create these flavorful and satisfying meatballs!

Ingredients

For the Chickpea Meatballs:

  • 1 can (15 oz) chickpeas, drained and rinsed (or 1 1/2 cups cooked chickpeas)
  • 1/2 cup breadcrumbs (use gluten-free breadcrumbs if needed)
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, minced
  • 1/4 cup finely chopped fresh parsley (or 2 tablespoons dried parsley)
  • 1/4 cup ground flaxseed (for binding)
  • 2 tablespoons nutritional yeast (for a cheesy flavor)
  • 2 tablespoons soy sauce (or tamari for a gluten-free option)
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil (for cooking)

For the Marinara Sauce (optional, for serving):

  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 4 cloves garlic, minced
  • 1 can (28 oz) crushed tomatoes
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sugar (optional, to balance acidity)
  • Salt and black pepper, to taste

Instructions

Preparation

  1. Preheat the Oven:
    • Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it to prevent sticking.
  2. Prepare Chickpeas:
    • If using canned chickpeas, drain and rinse them thoroughly. If using cooked chickpeas, ensure they are well-drained.
  3. Mash Chickpeas:
    • In a large bowl, mash the chickpeas with a fork or potato masher until mostly smooth but still slightly chunky. You can also use a food processor for a finer texture.

Making the Meatball Mixture

  1. Mix Ingredients:
    • Add the breadcrumbs, finely chopped onion, minced garlic, parsley, ground flaxseed, nutritional yeast, soy sauce, tomato paste, ground cumin, dried oregano, paprika, black pepper, and salt to the mashed chickpeas. Mix until all ingredients are well combined. The mixture should hold together when pressed; if it’s too dry, add a tablespoon of water at a time until it reaches the desired consistency.
  2. Form Meatballs:
    • Using your hands or a small cookie scoop, form the mixture into 1 to 1.5-inch (2.5 to 4 cm) balls and place them on the prepared baking sheet.

Baking the Meatballs

  1. Bake Meatballs:
    • Drizzle the olive oil over the meatballs or lightly spray with cooking spray. Bake in the preheated oven for 20-25 minutes, or until the meatballs are golden brown and firm to the touch. Turn the meatballs halfway through baking for even cooking.

Preparing the Marinara Sauce (Optional)

  1. Sauté Aromatics:
    • While the meatballs are baking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the finely chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for another 1-2 minutes until fragrant.
  2. Simmer Sauce:
    • Stir in the crushed tomatoes, dried basil, dried oregano, and sugar (if using). Bring to a simmer, reduce the heat to low, and cook for 15-20 minutes, stirring occasionally. Season with salt and black pepper to taste.

Serving the Meatballs

  1. Combine with Sauce:
    • Once the meatballs are baked, toss them gently in the marinara sauce (if using) or serve with sauce on the side.
  2. Garnish:
    • Garnish with additional chopped parsley or a sprinkle of vegan Parmesan cheese, if desired.

Nutritional Information

Per Serving (based on 4 servings; 3 meatballs per serving):

  • Calories: 180 kcal
  • Protein: 7 g
  • Carbohydrates: 22 g
  • Fiber: 6 g
  • Sugars: 4 g
  • Fat: 7 g
  • Saturated Fat: 1 g
  • Sodium: 500 mg

SmartPoints (WW Points)

  • Freestyle SmartPoints: 5
  • PointsPlus: 6

(Note: SmartPoints values are approximate and may vary based on specific ingredient choices and brands. For precise tracking, consult the latest WW guidelines.)

Tips and Variations

  • Spice It Up: Add red pepper flakes or cayenne pepper to the mixture if you like a bit of heat.
  • Make Ahead: These meatballs can be prepared ahead of time. Form and bake them, then let cool completely before freezing. Reheat in the oven or microwave when ready to serve.
  • Gluten-Free: Ensure that the breadcrumbs and soy sauce are gluten-free if needed.
  • Add Veggies: Mix in finely chopped vegetables like bell peppers or mushrooms for added nutrition and flavor.

Storage and Reheating

  1. Refrigeration:
    • Store leftover meatballs in an airtight container in the refrigerator for up to 4 days. They can be enjoyed cold or reheated.
  2. Freezing:
    • To freeze, place the cooled meatballs in a freezer-safe container or bag. They can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.
  3. Reheating:
    • Reheat frozen meatballs in the oven at 350°F (175°C) for 20-25 minutes or until heated through. For quicker reheating, use the microwave, heating in 1-minute intervals.

Conclusion

Our Vegan Chickpea Meatballs are a fantastic, plant-based alternative to traditional meatballs, packed with flavor and perfect for a variety of dishes. Whether you serve them with pasta and marinara sauce, in a sub sandwich, or as a standalone appetizer, these meatballs are sure to impress. Easy to make and full of wholesome ingredients, they’re a great addition to any meal plan. Enjoy the delicious taste of these chickpea meatballs that offer both comfort and nutrition!