Ingredients:
- 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 ground flaxseed (or chia seeds)
- 1/4 cup nutritional yeast (optional, for a cheesy flavor)
- 2 tablespoons tomato paste
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon smoked paprika (optional, for a smoky flavor)
- Salt and pepper, to taste
- 2 tablespoons olive oil (for sautéing)
- 1/4 cup fresh parsley, chopped (optional, for added freshness)
- 1 tablespoon lemon juice (optional, for brightness)
Instructions:
1. Mash the Chickpeas:
- In a large bowl, mash the chickpeas with a fork, potato masher, or food processor until most of the chickpeas are broken down, but still have some texture. You want the mixture to be chunky, not completely smooth.
2. Mix the Ingredients:
- Add the breadcrumbs, ground flaxseed, nutritional yeast (if using), tomato paste, soy sauce, oregano, basil, garlic powder, onion powder, smoked paprika, salt, pepper, parsley (if using), and lemon juice to the mashed chickpeas. Stir everything together until fully combined.
3. Form the Meatballs:
- Once the mixture is well combined, use your hands to form the mixture into small meatballs, about 1 to 1.5 inches in diameter. You should get around 12-16 meatballs depending on the size.
4. Cook the Meatballs:
- Option 1 (Baking): Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper. Place the meatballs on the baking sheet, ensuring they are not touching. Bake for 25-30 minutes, flipping halfway through, until they are golden brown and crispy on the outside.
- Option 2 (Pan-frying): Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the meatballs and cook for 4-5 minutes on each side, turning gently to avoid breaking, until they are crispy and golden brown on all sides.
5. Serve:
- Serve the chickpea meatballs with your favorite marinara sauce and pasta, or on a sub roll with vegan mozzarella for a delicious meatball sub. You can also serve them with a dipping sauce like vegan ranch or tzatziki.
Tips:
- Make Ahead: You can prepare the meatballs ahead of time. Store them in an airtight container in the refrigerator for up to 3 days, or freeze them for up to 2 months. To reheat, bake or fry them again until warmed through.
- Customization: Feel free to add other ingredients such as grated carrots, zucchini, or chopped spinach for extra nutrition and flavor.
- Binding Options: If the mixture feels too wet and is not holding together well, add a little more breadcrumbs or flaxseed to help bind it.
These Vegan Chickpea Meatballs are packed with flavor, simple to make, and versatile enough to be used in various dishes. Enjoy!
