Open Arms of Minnesota

Weekly Recipe #321: Vegetarian Chickpea “Meatballs”

Photo credit: City Foodsters/Flickr

By Rebecca Kapsen, Dietetic Intern [Priority Nutrition Care]

Meatballs and the incredible smell of Italian seasonings bring such feelings of warmth and comfort – even when they aren’t made with meat!

Chickpeas are great ingredients to use when making vegetarian “meatballs.” Not only do they contain muscle-strengthening protein for our bodies, chickpeas also prevent the “meatballs” from being too dry and crumbly. Try them on top of pasta, in a sandwich or by themselves!

Vegetarian Chickpea “Meatballs”

Adapted from Stone Soup

Makes 18 “meatballs”

Ingredients:

  • One 15-oz. can chickpeas, drained and rinsed
  • 1/2 cup onion, chopped
  • 3 garlic cloves
  • 1/4 cup fresh parsley
  • 1/4 cup gluten free breadcrumbs (can use regular or panko if desired)
  • 1/2 cup rolled oats
  • 1 tbsp. tomato paste
  • 1 tbsp. gluten free soy sauce
  • 1 tsp. Italian seasoning
  • 1 tsp. coriander
  • 1 egg

Directions:

  1. Preheat oven to 375 degrees F.
  2. Combine all ingredients except for the egg in a food processor.
  3. Add the egg to the mixture and pulse until blended thoroughly.
  4. Form small meatballs, around 1 inch in diameter, and place on a prepared cookie sheet.
  5. Bake for 30-35 minutes, flipping after 15 minutes for even browning.

Nutrition Information:

For one “meatball”: 50 calories; 1 g total fat; 3 g protein; 9 g carbohydrate; 2 g fiber


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