Chickpea Meatballs |Vegan and Gluten-Free

These chickpea meatballs are completely meatless yet moist and satisfying. Chickpeas and zucchini are combined with Italian spices, and simmered in an oil-free marinara. Serve them on top of your favorite pasta, or put them between a bun for a meatless meatball sub.

There’s nothing more comforting in the cold winter months than a bowl full of spaghetti and meatballs. It’s one meal I know everyone in my family can get around without any fuss or need for me to change things to make one member of the family happy.

For the longest time my family and I bought frozen meatballs from the grocery store. My husband liked the traditional or turkey meatballs, and the kids and I preferred the meatless meatballs.

We ate them all the time! But then one day I turned the package of the meatless meatballs over to look at the ingredients and was shocked! Textured soy protein isolate, caramel color, sugar, methyl cellulose were some of the ingredients to name just a few.

That’s when I knew I had to create a homemade whole food plant-based version of meatless meatballs that both the kids and I would enjoy!

There are many versions of homemade meatless meatballs. Some include cheese, lentils, spinach, chickpeas, and so on. The combinations are endless.

I wanted to create a version that was high in protein, had the extra benefit of a hidden vegetable, and moist without the need for added dairy to keep them vegan.

These chickpea meatballs are completely plant-based and oil-free, yet still moist and flavorful. They are a great addition to your vegan prep meals!

Why You’ll Love these Chickpea Meatballs…

• All Natural Whole Food Plant-Based Ingredients
• Gluten-Free
• Oil-Free
• High in Plant Protein
• Italian Spices
• Soft and moist on the inside nice golden brown crunch on the outside
• Family friendly
• Simple ingredients you have in your pantry
• Quick and easy to make for a weeknight meal
• Freezes well

Ingredients You’ll Need

• 1 (15 oz) can or 2 cups of prepared organic chickpeas drained and rinsed
• 3 cloves of garlic or 1 ½ teaspoon of minced garlic
• ½ cup of rolled oats
• 2 teaspoon Italian Seasoning
• ¼ teaspoon sea salt
• 2 tablespoon nutritional yeast
• 2 tablespoon lemon juice
• 1 tablespoon ground flax
• ¼ cup of water
• 1 medium size zucchini
• 1 (32 oz) jar of your favorite oil-free vegan marinara sauce
• 1 cup of arugula (optional)

Tools and Equipment You’ll Need

• Food Processor
• Mixing bowl
• Baking Sheet
• Parchment Paper
• Cookie Scoop

I use my food processor every week if not every day. If you don’t have one already and you’re ready to dive into vegan plant-based cooking it is really a must. I love the traditional Cuisinart Food Processor. I’d recommend the 11-cup version because it will allow you to make larger recipes without having to do them in batches.

How to Make Chickpea Meatballs – Step by Step

Step 1: Preheat your oven to 375 F. Combine 1 tablespoon of flax with ¼ cup of water. Whisk with a fork. Allow to sit for 5 minutes.

Step 2: In your food processor combine rolled oats, drained and rinsed chickpeas, and minced garlic. Pulse until combined. About 5-10 seconds.

Step 3: Add nutritional yeast, Italian seasoning, salt, flax egg, and lemon juice. Pulse until combined. About 5 seconds. Transfer to a mixing bowl.

Step 4: Change the attachment on your food processor from the blade to the shredder. Add zucchini. Transfer shredded zucchini to the bowl with the chickpea mix. Stir to combine.

Step 5: Using a small tablespoon cookie scoop, scoop 1 tablespoon of the chickpea and zucchini mixture. Roll into a ball and place on a parchment lined cookie sheet 2 inches apart. Continue until all mixture is used. Will make 12-15 balls.

Step 6: Bake for 25 minutes or until golden brown.

Step 7: While chickpea meatballs are baking heat marinara sauce in a large saucepan on low heat. When meatballs come our of the oven add them to the marinara sauce. Stir in 1 cup of arugula or fresh spinach (optional). Serve with your favorite pasta.

Top Tips for Making Chickpea Meatballs

• Be sure to drain and rinse chickpeas if using from a can. If you don’t do this the chickpea meatballs will fall apart.
• After you combine all the ingredients in the food processor (chickpeas, oats, garlic, lemon juice, flax egg, Italian seasoning, salt, and nutritional yeast) you should have a consistency that sticks together.
• If your chickpea and zucchini mixture is too wet you can add a bit of cornmeal, or more ground oats to help absorb the moisture.
• This recipe does not call for you to squeeze the moisture out of the zucchini which saves time and an extra step, but add no more than 1 medium to small zucchini or 1 cup of shredded zucchini so that there isn’t too much moisture.

Are chickpea meatballs healthy?

Chickpea meatballs are much healthier than traditional beef, turkey, or even store bought meatless meatballs.

• Low in Fat-These chickpea meatballs have less than 6 grams of fat for a serving of 4 meatballs. Compared to beef meatballs that’s more than half the fat.
• High in Fiber-One serving (4 meatballs) has 43% of your recommended fiber. This fiber comes from the chickpeas and flax seeds.
• Low Calorie-A serving of chickpea meatballs is under 300 calories.
• Oil-Free-These meatballs don’t call for any oil making them whole food plant-based no oil friendly.
• Gluten Free-These meatballs aren’t made with breadcrumbs like many other meatballs. Instead using gluten-free oats to bind the ingredients together.
• All Natural Ingredients-Unlike the meatless meatballs you can buy in the freezer section of your grocery store all of the ingredients in these meatballs are whole food plant-based. There are no processed ingredients, binders, or soy isolate protein.

Why is soy isolate protein bad for your health?

Natural soy beans are healthy and delicious. Although there is some debate on whether soy should be a part of a healthy diet as it has raised concerns about increasing estrogen levels. If you’re going to eat soy the best way to go is natural soy beans.

But soy isolate is found in many processed vegan foods, specifically those that are aimed at mimicking traditional meat products such as meatballs, soy crumbles, frozen “chicken” nuggets, etc. When soy is used in these types of products it is processed or isolated to the protein alone. In this process the soy bean is stripped of all it’s natural health benefits such as fiber, minerals, and complex carbs.

When trying to improve your overall health moving from a meat product to a vegan version of a meat product is not necessarily healthier. Instead of eating the meat your subbing for processed ingredients that have been stripped of their nutrients.

Instead of relying on processed vegan meats making your own at home is a much healthier option. Using lentils, chickpeas, and other beans in place of soy isolate as a protein source will provide you with all the nutritional benefits as well as keep you feeling full and satisfied.

What do you serve with chickpea meatballs?

Pasta-Serve these meatballs with an oil-free marinara sauce and your favorite pasta. I recommend whole wheat pasta, chickpea pasta, or lentil pasta. Avoid using traditional white pasta as this will just convert into sugar. The whole wheat pasta, chickpea pasta, and lentil pasta digest more slowly due to their natural fiber.

Whole Wheat Bun– You can also sandwich these meatballs between a whole wheat bun making a delicious meatless meatball sub.

Steamed Veggies or a Salad-Serve them with a side of steamed vegetables or a mixed green salad with your favorite oil-free dressing. Try one of these fabulous oil-free dressings!

Can you freeze chickpea meatballs?

If you’d like to make a large batch of chickpea meatballs to have on hand during the week you can freeze them in an airtight container. They will last 2-3 months in the freezer.

Recipe

CHECK OUT THESE OTHER PLANT-BASED VERSIONS OF TRADITIONAL RECIPES!

• Meatless Meatloaf
• Lentil Tacos
• Black Bean Quinoa Burgers

If you’ve tried these chickpea meatballs, please rate the recipe and let me know how it turned out. You can also follow me on Facebook, Instagram, and Pinterest for more plant-based family recipes your whole family will enjoy!