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Chickpea Meatballs with Tomato Sauce

Even if you're not vegan, these chickpea meatballs check all the boxes for a delicious, family-friendly meal. Make them a little bit smaller to use as an appetizer.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course
Cuisine American/Canadian
Servings 4
Calories 408 kcal

Ingredients
  

Meatballs:

  • 1 ¾ cup cooked chickpeas
  • 2 tbsp nutritional yeast
  • 3 tbsp ground flax
  • 4-6 tbsp vegetable broth
  • 4 tbsp almond flour
  • 1 tsp dried parsley
  • ¾ tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp thyme
  • ½ tsp pepper
  • ¾ tsp salt
  • 2 tbsp olive oil

Sauce:

  • 28 oz crushed tomatoes
  • 1 small yellow onion diced
  • 3 cloves minced
  • 2 tbsp olive oil
  • 1 ½ tsp dried oregano
  • 1 tsp smoked paprika
  • ¾ tsp-1 tsp crushed red pepper flakes
  • ½ tsp ground cumin
  • ¾ tsp salt

Instructions
 

Make Meatballs:

  • Preheat oven to 425°F/220 C. Line a baking sheet with parchment, foil, or a silicon baking mat.
  • Pulse the chickpeas in a blend or food processor until finely chopped.
  • Add chopped chickpeas to a large bowl with ground flax, almond flour, nutritional yeast, and all spices.
  • Stir to evenly distribute everything.
  • Add in 4 tbsp/60ml of broth, stirring to until mixture is holding together. If mixture feels too crumbly, add more broth 1 tbsp/15ml at a time.
  • Stir in the olive oil, working the mixture until sticky and holding together in a ball. If the mixture is too wet, you can add more almond flour.
  • Grease your hands to prevent the mixture from sticking and scoop out 2 tbsp/30ml size amounts. Roll between your hands to create a ball and place on the prepared baking sheet.
  • Bake for 20-25 minutes, turning over at 10 minutes, until crispy on the outside and heated through.

Make Sauce:

  • Peel and finely mince the garlic and dice the onion into small cubes.
  • Heat the oil in a large pan over medium. Add the onion and garlic.
  • Cook for 5-7 minutes, stirring regularly, until fragrant and beginning to brown.
  • Add the spices (except the salt) and stir to toast.
  • Add the crushed tomatoes. Stir well.
  • Cook at a simmer for 15-20 minutes until the liquid is reduced by ¼. Add the salt and stir.
  • Taste and adjust salt or other spices to preference. If the sauce is too acidic, add 1 tsp/3g granulated sugar (optional).
  • Remove from heat and add in the “meatballs”. Garnish with fresh chopped parsley and nutritional yeast if desired.
  • Serve immediately. Great over couscous, cooked quinoa, pasta, rice, or just as an appetizer.

Notes

If not serving right away (or storing a portion for later) keep the meatballs and sauce separate. The meatballs will start falling apart if left in the sauce too long. 
Chickpea meatballs can be reheated in the oven and the sauce can be reheated in a saucepan on the stove.

Nutrition

Calories: 408kcalCarbohydrates: 44gProtein: 15gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 11gSodium: 1205mgPotassium: 993mgFiber: 14gSugar: 14gVitamin A: 760IUVitamin C: 22mgCalcium: 159mgIron: 6mg
Keyword appetizers, gluten-free, main dish, soy free, vegan, vegetarian
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