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Vegetarian Meatballs

Vegetarian Meatballs
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These Vegetarian Meatballs are a quick, easy, and flavorful plant-based dish packed with herbs, spices, and wholesome ingredients. Perfectly tender and versatile, they make an ideal weeknight dinner, appetizer, or addition to pasta dishes. Made without meat but full of texture and umami, they are loved by vegetarians and meat-eaters alike and fit well into gluten-free diets when prepared with suitable substitutions.

Ingredients

Scale

Main Ingredients

  • 1 ½ cups cooked chickpeas (or substitute with black beans, lentils, or kidney beans)
  • ½ cup breadcrumbs (use gluten-free breadcrumbs or crushed gluten-free crackers for gluten-free)
  • ¼ cup fresh parsley, finely chopped
  • ⅓ cup grated Parmesan cheese (or vegan alternative like nutritional yeast for cheese-free)
  • 2 cloves garlic, minced
  • ¼ cup finely chopped onion
  • 2 tablespoons ground flaxseed (mixed with 5 tablespoons water as binder)
  • 1 teaspoon Italian seasoning (oregano, basil, thyme blend)
  • Salt, to taste
  • Black pepper, to taste
  • 2 tablespoons olive oil (for cooking)

Instructions

  1. Prepare the Base: Drain and rinse the chickpeas thoroughly. In a large bowl, mash them with a fork or potato masher until you achieve a chunky but cohesive texture, forming the hearty base of your meatballs.
  2. Mix in Flavor and Binders: Add minced garlic, finely chopped onion, fresh parsley, grated Parmesan cheese, breadcrumbs, ground flaxseed, Italian seasoning, salt, and pepper to the mashed chickpeas. Combine thoroughly using your hands or a spoon until all ingredients are evenly incorporated.
  3. Form the Meatballs: With slightly wet hands, roll the mixture into bite-sized balls approximately 1 to 1.5 inches in diameter. If the mixture feels too sticky, add more breadcrumbs gradually until the balls hold their shape well.
  4. Cook to Perfection: Heat olive oil in a skillet over medium heat. Place the meatballs in the pan without overcrowding, and cook for 4-5 minutes on each side, turning carefully, until golden brown and crisp on the outside while tender inside.
  5. Serve or Sauce: Serve the vegetarian meatballs as they are or transfer them to a pot of simmering marinara sauce to absorb additional flavor before serving.

Notes

  • Don’t overmix the ingredients to keep a light, tender texture instead of dense.
  • Drain beans thoroughly to prevent soggy meatballs.
  • Test cook a single meatball first to check seasoning and texture.
  • Use fresh herbs like parsley or basil for a more vibrant flavor.
  • Make meatballs uniform in size for even cooking.
  • For gluten-free, substitute breadcrumbs with gluten-free options like crushed rice crackers or oats.
  • To make spicier, add diced jalapeños, cayenne pepper, or chili flakes into the mix.
  • You can bake meatballs at 375°F (190°C) for approximately 20 minutes, flipping halfway for a lower-oil alternative.
  • Freeze uncooked meatballs on a baking sheet first, then transfer to freezer bags for up to 3 months.

Nutrition

Keywords: vegetarian meatballs, plant-based, meatless meatballs, gluten-free, healthy, quick dinner, appetizer, Mediterranean recipe

Find it online: https://marybaking.com/vegetarian-meatballs/