Plant Based Meatballs
These little spheres of goodness are not just a substitute; they're a celebration of flavor, texture, and nutrition.
A Symphony of Ingredients
Chickpeas:
Let's kick off with chickpeas – the heart of this recipe. Rich in plant-based protein and fiber, chickpeas contribute to a satisfying and nutritious base for our meatballs.
Quinoa (or Brown Rice):
Adding cooked quinoa or brown rice not only enhances the texture but also provides a nutritional boost with essential amino acids and whole-grain goodness.
Nutritional Yeast:
Dubbed as "nooch," nutritional yeast brings a cheesy, umami flavor to the mix. It's also a fantastic source of B-vitamins, including B12 for those on a plant-based diet.
Flax Egg:
Our binder of choice, flax eggs, adds omega-3 fatty acids and works wonders in holding the meatballs together.
Tomato Paste:
Packed with lycopene, a powerful antioxidant, tomato paste contributes a rich, savory depth to the flavor profile.
Crafting the Perfect Bite
- Pulsing Chickpeas:
- In a food processor, give the chickpeas a few pulses. We're aiming for a chunky texture, not a smooth paste.
- Mixing Magic:
- Combine the pulsed chickpeas with quinoa (or brown rice), breadcrumbs, nutritional yeast, minced garlic, and a medley of spices. Think onion powder, oregano, basil, smoked paprika, salt, and pepper – a flavor symphony in the making.
- Wet Mixture Whisking:
- In a separate bowl, whisk together tomato paste, soy sauce (or tamari for a gluten-free option), olive oil, and the flax egg. This concoction adds moisture and binds our ingredients together.
- Shape and Bake:
- Now, with clean hands, shape the mixture into golf ball-sized meatballs and arrange them on a parchment-lined baking sheet.
- Bake in a preheated oven, allowing the magic to happen. In 25-30 minutes, witness the transformation into golden-brown perfection.
Serving Suggestions and Nutrition Tidbits
- Versatile Pairing: These plant-based meatballs are incredibly versatile. Serve them with your favorite sauce, toss them in a pasta dish, sandwich them in a sub, or crown them atop a crisp salad.
- Nutritional Powerhouses: Chickpeas provide a protein punch, quinoa (or brown rice) adds whole-grain goodness, and nutritional yeast contributes B-vitamins and a cheesy kick.
- Cooking Tips: For a golden exterior and firm texture, ensure the meatballs are spaced evenly on the baking sheet. If you desire extra crispiness, give them a quick broil for the last couple of minutes.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cooked quinoa or brown rice
- 1/2 cup breadcrumbs
- 1/4 cup nutritional yeast
- 2 cloves garlic, minced
- 1 tsp onion powder
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp smoked paprika
- Salt and pepper, to taste
- 2 tbsp tomato paste
- 2 tbsp soy sauce or tamari
- 1 tbsp olive oil
- 1 flax egg (1 tbsp ground flaxseed + 3 tbsp water)
Directions
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- In a food processor, pulse the chickpeas until they are broken down but still slightly chunky.
- Transfer the processed chickpeas to a large mixing bowl and add cooked quinoa (or brown rice), breadcrumbs, nutritional yeast, minced garlic, onion powder, oregano, basil, smoked paprika, salt, and pepper. Mix well to combine.
- In a small bowl, whisk together the tomato paste, soy sauce (or tamari), olive oil, and flax egg until well combined.
- Pour the wet mixture over the chickpea mixture and mix thoroughly until everything is evenly incorporated.
- Using your hands, shape the mixture into golf ball-sized meatballs and place them on the prepared baking sheet.
- Bake the meatballs in the preheated oven for 25-30 minutes, or until golden brown and firm to the touch.
- Serve the plant-based meatballs with your favorite sauce or in a pasta dish, sandwich, or salad.
Author
Cody Landry
