Imagine coming home after a long day at work, your stomach growling and your energy levels low. You want something quick, easy, and comforting to eat for dinner. But as a vegan, finding satisfying options can sometimes be a challenge.
That’s where these Easy Chickpea Meatballs with tomato sauce come in. Not only are they incredibly delicious and filling, but they’re also simple to make and packed with plant-based protein.
Why this recipe is perfect for you
As you gather the ingredients, you can already smell the fragrant spices that will be mixed into the chickpea mixture. Your mouth waters as you imagine taking a bite of these perfectly seasoned meatballs.
And as they cook in the oven, your kitchen is filled with the enticing aroma of tomato sauce and herbs. You can’t help but feel excited for dinner.
But not only are these meatballs tasty, they’re also a great way to switch up your usual meal rotation and add some variety to your diet. As a vegan, it’s important to explore different plant-based protein options and this recipe is the perfect opportunity to do so.
Once the meatballs are done baking, you eagerly plate them and take a bite. The perfectly crispy exterior gives way to a soft, flavourful centre. And when paired with the tangy tomato sauce, it’s a match made in heaven.
So why should you make these Easy Chickpea Meatballs? Not only are they quick, easy, and delicious, but they also provide a nutritious alternative to traditional meatballs.
The Meatball ingredients
Cooked chickpeas
Chickpeas are a versatile and nutritious ingredient, making them the perfect base for these meatballs. Not only are they high in protein and fiber, but they also have a mild flavor that allows them to soak up the delicious spices and herbs used in this recipe. Additionally, chickpeas have a great texture that helps create a satisfying bite in these meatballs.
Nutritional yeast
Nutritional yeast is a staple in plant-based cooking and it plays an important role in these meatballs. Not only does it add a cheesy, umami flavor to the dish, but it also provides essential nutrients like B vitamins, zinc, and selenium. This ingredient helps give the meatballs a deeper and more complex flavor, making them even more delicious and nutritious.
Ground flaxseed
Ground flaxseed is a great binding agent and adds richness to these meatballs. As a vegan, it can be challenging to find substitutes for eggs in recipes, but ground flaxseed works perfectly in this case. It helps hold the meatballs together and also provides a boost of Omega-3 fatty acids, making them not only tasty but also good for your heart health.
Vegetable stock
Vegetable stock is an essential liquid in this meatball recipe. It not only adds moisture and helps bind the ingredients together but also infuses the meatballs with even more flavor. Using a high-quality vegetable stock will make a noticeable difference in the taste of these meatballs, so don’t skip it!
Almond flour
Almond flour is a great gluten-free alternative to traditional breadcrumbs in this meatball recipe. It provides a nutty flavor and adds texture to the meatballs without weighing them down. Additionally, almond flour is high in protein and healthy fats, making these meatballs more filling and nutritious. With almond flour, you can enjoy these delicious meatballs without any guilt.
Dried parsley
Dried parsley is a versatile herb that adds both flavour and colour to these meatballs. It complements the other herbs used in this recipe, such as oregano and basil, to create a well-balanced blend of flavours.
Garlic powder
Garlic powder is a key ingredient in these meatballs, providing a distinctive and savory flavor that complements the other herbs and spices used. Its powdered form also helps distribute the garlic evenly throughout the meat mixture, ensuring that every bite is bursting with flavor. Additionally, garlic has many health benefits, including boosting immunity
Onion powder
Onion powder is another essential seasoning in these meatballs, adding a sweet and savory flavor to the dish. It also helps bind the meat mixture together, preventing the meatballs from falling apart during cooking.
Thyme
Thyme is a fragrant herb that adds an earthy and slightly floral flavor to these meatballs. Its distinct taste pairs well with the other herbs and spices used, creating a depth of flavour in every bite.
Salt and Pepper
Salt and pepper may seem like basic seasonings, but they play a crucial role in enhancing the flavors of these meatballs. Salt helps bring out the natural flavours of the other ingredients, while pepper adds a gentle kick of heat. Together, they balance out the overall flavour profile of the dish.
Olive oil
Olive oil is the preferred cooking oil in many Mediterranean dishes, and for good reason. In these meatballs, it not only adds richness and depth to the flavour but also helps keep them moist during cooking. Additionally, olive oil is a healthier alternative to other types of oils, making these meatballs a nutritious choice for any meal.
Ingredients for the Sauce
Passata
Passata is a smooth and rich tomato sauce that provides a perfect base for the meatball sauce. It adds a natural sweetness to the dish, while also adding depth and richness to the texture. Its concentrated flavour helps bring out the flavours of the other ingredients in the sauce.
Onion
Onions add a great depth of flavour to these meatballs. They have a natural sweetness that complements the tanginess of the tomato sauce and helps balance out the overall taste. Additionally, onions also provide texture to the sauce, making it more satisfying to eat. They are also a great source of vitamins and minerals, making these meatballs not only tasty but also nutritious. So don’t skip the onions in this recipe – they play an essential role in creating a delicious and well-rounded dish.
Garlic
Garlic is another essential ingredient in creating a flavorful and delicious sauce for these meatballs. Its pungent flavor adds depth and richness to the dish, while also providing some health benefits. Garlic has been shown to have antibacterial, antiviral, and anti-inflammatory properties, making it a great addition to this dish.
Olive oil
Olive oil is not only a healthy and flavorful alternative to other cooking oils, but it also adds a distinct taste to the meatball sauce. Its natural fruitiness complements the other ingredients in the dish, enhancing their flavors without overpowering them. Olive oil also helps create a nice texture for the sauce.
Dried oregano
Dried oregano is a classic herb used in Italian cuisine and adds an earthy, slightly bitter note to the meatball sauce. It also has antibacterial and antioxidant properties, making it a beneficial addition to any dish. Its flavor pairs well with the tomato sauce and helps balance out the sweetness of the passata. Plus, dried oregano is easily accessible and can be found in most pantries, making it a convenient ingredient to use in this recipe. Overall, the combination of garlic, olive oil, and dried oregano adds depth and complexity to the meatball sauce.
Smoked paprika
Smoked paprika is the secret ingredient that takes this meatball sauce to the next level. Its smoky and slightly sweet flavour adds a unique twist to the dish, making it stand out from other traditional meatball recipes. This spice also has anti-inflammatory properties and contains high levels of antioxidants.
Crushed chilli flakes
Crushed chilli flakes add a spicy kick to the meatball sauce, balancing out the sweetness of the tomatoes and passata. They also bring depth and complexity to the dish, making it more interesting and flavorful. Additionally, crushed red pepper flakes have been shown to boost metabolism and lower blood pressure.
Ground cumin
Ground cumin is a key spice in many Mediterranean and Middle Eastern cuisines, and it adds a warm, earthy flavor to the meatball sauce. It pairs well with the other herbs and spices in the recipe, creating a harmonious blend of flavors.
Salt and pepper
Salt and pepper may seem like basic seasonings, but they play a crucial role in enhancing the flavours of the meatball sauce. The salt helps to bring out the natural sweetness of the tomatoes, while the black pepper adds a subtle heat and depth to the dish.
Health benefits of Chickpea Meatballs and Tomato Sauce
This recipe for chickpea meatballs and tomato sauce is not only delicious, but it also packs a punch in terms of health benefits. Chickpeas are an excellent source of plant-based protein, making this dish a great option for vegetarians or those looking to reduce their meat consumption. They are also rich in fibre, which can aid in digestion.
The tomato sauce is a great source of vitamins and minerals, such as vitamin C and potassium. This dish is also low in saturated fat and cholesterol, making it heart-healthy. So not only does this recipe taste good, but it can also contribute to a well-rounded and nutritious diet.
Tips for making the perfect Chickpea Meatballs
To ensure the perfect chickpea meatballs, it is important to follow a few key tips. First, make sure to thoroughly drain and rinse your canned chickpeas before using them in the recipe. This will help remove excess moisture and prevent the meatballs from falling apart while cooking.
Avoid over-processing the mixture when blending or mashing the chickpeas. The mixture should still have some texture to it, as this will help the meatballs hold their shape.
Lastly, when forming the meatballs, be gentle and don’t pack them too tightly. This will also help prevent them from breaking apart while cooking. Follow these tips and you’ll have perfect, flavourful chickpea meatballs every time!
Step by Step Instructions
Make Meatballs:
Preheat oven to 425°F/220°C. Line a baking sheet with parchment, foil, or a silicon baking mat.
Pulse the chickpeas in a blend or food processor until finely chopped.
Add chopped chickpeas to a large bowl with ground flax, almond flour, nutritional yeast, and all spices.
Stir to evenly distribute everything.
Add in 4 tbsp/60ml of broth, stirring to until mixture is holding together. If mixture feels too crumbly, add more broth 1 tbsp/15ml at a time.
Stir in the olive oil, working the mixture until sticky and holding together in a ball. If the mixture is too wet, you can add more almond flour.
Grease your hands to prevent the mixture from sticking and scoop out 2 tbsp/30ml size amounts. Roll between your hands to create a ball and place on the prepared baking sheet.
Bake for 20-25 minutes, turning over at 10 minutes, until crispy on the outside and heated through.
Make Sauce:
Peel and finely mince the garlic and dice the onion into small cubes.
Heat the oil in a large pan over medium. Add the onion and garlic.
Cook for 5-7 minutes, stirring regularly, until fragrant and beginning to brown.
Add the spices (except the salt) and stir to toast.
Add the passata. Stir well.
Cook at a simmer for 15-20 minutes until the liquid is reduced by ¼. Add the salt and stir.
Taste and adjust salt or other spices to preference. If the sauce is too acidic, add 1 tsp/3g granulated sugar (optional).
Remove from heat and add in the “meatballs”. Garnish with fresh chopped parsley and nutritional yeast if desired.
Serve immediately. Great over couscous, cooked quinoa, pasta, rice, or just as an appetizer.
Storage instructions
Once cooked, these vegan meatballs can be stored in an airtight container in the refrigerator for up to 5 days. To reheat, simply place them in the oven at 350°F/175°C for 10-15 minutes or until heated through.
If you want to save some for later, these meatballs can also be frozen. After baking, let them cool completely before placing them in an airtight container or freezer bag. They can be kept in the freezer for up to 3 months.
To thaw and reheat, simply take them out of the freezer and let them thaw in the refrigerator overnight. Once thawed, they can be reheated in the oven at 350°F/175°C for 10-15 minutes or until heated through. This makes them perfect for meal prep or quick weeknight dinners.
FAQ
Write frequently asked questions and answers to help people who want to make this recipe.
Q: Can I use store-bought vegan meatballs for this recipe?
A: Yes, you can use store-bought vegan meatballs instead of making your own. Simply follow the instructions for the sauce and add in the pre-made meatballs towards the end of cooking.
Q: Can I substitute the spices used in this recipe?
A: Absolutely! Feel free to adjust the spices to your liking or substitute with your favourite herbs and seasonings. This recipe is very versatile and can be customized to suit your taste preferences.
Description
An easy vegan meatball recipe for chickpea meatballs all the family can enjoy.
Meatballs:
1 3/4 cup/290g cooked chickpeas
2 tbsp/7g nutritional yeast
3 tbsp/20g ground flax
4–6 tbsp/60-90ml vegetable broth
4 tbsp/28g almond flour
1 tsp/1g dried parsley
3/4 tsp/1g garlic powder
1 tsp/2g onion powder
1/2 tsp/ 1/2 g thyme
1/2 tsp/1g pepper
3/4 tsp/4g salt
2 tbsp/30ml olive oil
Sauce:
28oz/796ml Passata
1 small/135g brown onion, diced
3 cloves/15g garlic, minced
2 tbsp/30ml olive oil
1 1/2 tsp/2g dried oregano
1 tsp/2g smoked paprika
3/4 tsp-1 tsp/1g crushed red pepper flakes
1/2 tsp/1g ground cumin
3/4 tsp/4g salt
Make Meatballs:
Preheat oven to 425°F/220°C. Line a baking sheet with parchment, foil, or a silicon baking mat.
Pulse the chickpeas in a blend or food processor until finely chopped.
Add chopped chickpeas to a large bowl with ground flax, almond flour, nutritional yeast, and all spices.
Stir to evenly distribute everything.
Add in 4 tbsp/60ml of broth, stirring to until mixture is holding together. If mixture feels too crumbly, add more broth 1 tbsp/15ml at a time.
Stir in the olive oil, working the mixture until sticky and holding together in a ball. If the mixture is too wet, you can add more almond flour.
Grease your hands to prevent the mixture from sticking and scoop out 2 tbsp/30ml size amounts. Roll between your hands to create a ball and place on the prepared baking sheet.
Bake for 20-25 minutes, turning over at 10 minutes, until crispy on the outside and heated through.
Make Sauce:
Peel and finely mince the garlic and dice the onion into small cubes.
Heat the oil in a large pan over medium. Add the onion and garlic.
Cook for 5-7 minutes, stirring regularly, until fragrant and beginning to brown.
Add the spices (except the salt) and stir to toast.
Add the crushed tomatoes. Stir well.
Cook at a simmer for 15-20 minutes until the liquid is reduced by ¼. Add the salt and stir.
Taste and adjust salt or other spices to preference. If the sauce is too acidic, add 1 tsp/3g granulated sugar (optional).
Remove from heat and add in the “meatballs”. Garnish with fresh chopped parsley and nutritional yeast if desired.
Serve immediately. Great over couscous, cooked quinoa, pasta, rice, or just as an appetizer.
Notes
If not serving right away (or storing a portion for later) keep the meatballs and sauce separate. The meatballs will start falling apart if left in the sauce too long.
Chickpea meatballs can be reheated in the oven and the sauce can be reheated in a saucepan on the stove
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