Meatballs (Vegan)
Ingredients:
- 425.2 g (1 (15 oz) can) chickpeas
- 198 g (1 cup) cooked brown lentils
- 54 g (½ cup) breadcrumbs
- 48 g (3 tbsp) tomato paste
- 30 ml (2 tbsp) soy sauce or tamari
- 15 ml (1 tbsp) olive oil
- 9 g (3 cloves) garlic
- 80 g (½ small) yellow onion
- 2.3 g (1 tsp) smoked paprika
- 1 g (1 tsp) dried oregano
- ½ tsp fennel seeds, crushed
- 1 g (½ tsp) black pepper
- 3 g (½ tsp) salt
- 2 tbsp fresh parsley, chopped
- 30 ml (2 tbsp) olive oil for baking
Equipments:
Features:
Gluten-Free
Meal Prep Friendly
Freezer Friendly
Grain-Free
Refined Sugar-Free
Nut-Free
Leftover Friendly
Nutrition:
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Roast the chickpeas for the full 10 minutes to dry them out before blending — skipping this step is the main reason plant-based meatballs turn soggy and fall apart instead of holding their shape.
Instructions:
- Prep the base: Pat chickpeas dry with paper towels and spread on a baking sheet. Roast at 400°F (200°C) for 10 minutes to dry them out — this prevents soggy meatballs. Let cool slightly.
- Blend: Add chickpeas to a food processor and pulse 8–10 times until roughly chopped (not a paste — you want some texture). Transfer to a large bowl.
- Mix: Add lentils, breadcrumbs, tomato paste, soy sauce, olive oil, garlic, onion, paprika, oregano, fennel, salt, pepper, and parsley. Mix well until the mixture holds together when pressed. If too wet, add more breadcrumbs 1 tbsp at a time.
- Chill: Cover and refrigerate the mixture for 20 minutes — this helps the meatballs hold their shape.
- Shape: Preheat oven to 400°F (200°C). Roll mixture into 1½-inch balls and place on a parchment-lined, oiled baking sheet.
- Bake: Drizzle with olive oil. Bake 22–25 minutes, turning halfway, until deeply browned and firm on the outside.
- Serve: Serve with marinara over pasta, in a sub, or as an appetizer with dipping sauce.
Tips: Don’t skip roasting the chickpeas first — removing moisture is the key to meatballs that hold together and get a nice crust.
Swaps: Swap lentils for black beans or white beans. Add 2 tbsp nutritional yeast for extra umami. Pulsed walnuts add great meaty texture.
Storage: Refrigerate up to 5 days. Freeze baked meatballs up to 3 months — reheat from frozen at 375°F for 12–15 minutes or simmer directly in sauce.
Common Mistakes: Over-processing the chickpeas into a paste makes dense, gummy meatballs. Keep the texture chunky. Don’t skip chilling the mixture either — it makes rolling much easier.
Every ingredient here earns its place, but a few really shape the dish. The can) chickpeas adds plant protein and a creamy, satisfying texture. The cooked brown lentils adds hearty plant protein and body to the dish. The tomato paste adds bright acidity and juicy body. The soy sauce or tamari adds savory, umami depth.
Meatballs (Vegan)
Ingredients:
- 425.2 g (1 (15 oz) can) chickpeas
- 198 g (1 cup) cooked brown lentils
- 54 g (½ cup) breadcrumbs
- 48 g (3 tbsp) tomato paste
- 30 ml (2 tbsp) soy sauce or tamari
- 15 ml (1 tbsp) olive oil
- 9 g (3 cloves) garlic
- 80 g (½ small) yellow onion
- 2.3 g (1 tsp) smoked paprika
- 1 g (1 tsp) dried oregano
- ½ tsp fennel seeds, crushed
- 1 g (½ tsp) black pepper
- 3 g (½ tsp) salt
- 2 tbsp fresh parsley, chopped
- 30 ml (2 tbsp) olive oil for baking
Equipments:
Features:
Why These Ingredients:
Every ingredient here earns its place, but a few really shape the dish. The can) chickpeas adds plant protein and a creamy, satisfying texture. The cooked brown lentils adds hearty plant protein and body to the dish. The tomato paste adds bright acidity and juicy body. The soy sauce or tamari adds savory, umami depth.
Prep:
Roast the chickpeas for the full 10 minutes to dry them out before blending — skipping this step is the main reason plant-based meatballs turn soggy and fall apart instead of holding their shape.
Instructions:
- Prep the base: Pat chickpeas dry with paper towels and spread on a baking sheet. Roast at 400°F (200°C) for 10 minutes to dry them out — this prevents soggy meatballs. Let cool slightly.
- Blend: Add chickpeas to a food processor and pulse 8–10 times until roughly chopped (not a paste — you want some texture). Transfer to a large bowl.
- Mix: Add lentils, breadcrumbs, tomato paste, soy sauce, olive oil, garlic, onion, paprika, oregano, fennel, salt, pepper, and parsley. Mix well until the mixture holds together when pressed. If too wet, add more breadcrumbs 1 tbsp at a time.
- Chill: Cover and refrigerate the mixture for 20 minutes — this helps the meatballs hold their shape.
- Shape: Preheat oven to 400°F (200°C). Roll mixture into 1½-inch balls and place on a parchment-lined, oiled baking sheet.
- Bake: Drizzle with olive oil. Bake 22–25 minutes, turning halfway, until deeply browned and firm on the outside.
- Serve: Serve with marinara over pasta, in a sub, or as an appetizer with dipping sauce.
