Chickpea Meatballs
Author:Quick and easy Chickpea Meatballs ready in under 25 minutes! They make the perfect addition to meals or can be enjoyed on their own. Meal prep and freezer-friendly!
Ingredients
- 1½ cups (246 grams) canned chickpeas ,(equivalent to 1 x 15oz can, 1 x 398ml Canadian can, or a 400g can in UK)
- ½ medium (70 grams) onion
- 2 to 3 cloves garlic , (3 = very garlicky)
- 4 tablespoons ketchup
- 2 tablespoons nutritional yeast , or grated vegan parmesan
- 2 teaspoons Italian seasoning
- 1 teaspoon paprika
- ½ teaspoon fine sea salt
- ½ teaspoon freshly ground black pepper
- 1 packed cup (70 grams) Panko bread crumbs , use gluten-free panko if necessary
- 2 tablespoons olive oil , for rolling and cooking
INSTRUCTIONS
- Drain the chickpeas and add them and everything else except the oil to a food processor. Process until smooth.
- Remove the blade, rub some olive oil on your hands then scoop out about 1½ tablespoons of mixture per ball (I use a medium cookie scoop) and roll into balls. The olive oil on your hands stops the mixture sticking to your fingers and makes the balls look smoother and neater. If you're oil-free use slightly damp hands. Place them on a plate or baking tray as you go.
To fry
- Heat a large nonstick skillet over medium heat with a tablespoon of oil in it. Add the chickpea balls and cook for 8 to 10 minutes, moving them around frequently until golden on all sides.
To oven bake
- Place on a lined baking tray and bake at 350°F (175°C) for 20 minutes, turning them halfway through the cooking time.
To air fry
- Place the chickpea balls in your air fryer. Air fry at 350°F (175°C) for 10 to 14 minutes or until golden. The cook time will vary depending on your brand of air fryer so keep a close eye on them.
NOTES
Chickpea meatballs are good enjoyed hot or cold.
If adding to a sauce, oven bake or fry them first then add to the sauce a couple of minutes before serving to preserve their texture. Leftovers (uncooked or cooked) keep well in a sealed container in the fridge for up to 5 days or can be frozen for up to 3 months. Defrost overnight then cook/reheat. Reheat previously cooked chickpea balls in a skillet on medium-low until heated through, the oven at 350 °F for 12 to 15 mins, or an air fryer at 325°F for 8 mins.
If adding to a sauce, oven bake or fry them first then add to the sauce a couple of minutes before serving to preserve their texture. Leftovers (uncooked or cooked) keep well in a sealed container in the fridge for up to 5 days or can be frozen for up to 3 months. Defrost overnight then cook/reheat. Reheat previously cooked chickpea balls in a skillet on medium-low until heated through, the oven at 350 °F for 12 to 15 mins, or an air fryer at 325°F for 8 mins.
NUTRITION
Serving: 1meatball | Calories: 44kcal | Carbohydrates: 7g | Protein: 2g | Fat: 1g | Saturated Fat: 0.2g | Sodium: 162mg | Potassium: 66mg | Fiber: 1g | Sugar: 1g | Vitamin A: 78IU | Vitamin C: 1mg | Calcium: 18mg | Iron: 1mg
