Chickpea Meatballs

Chickpea meatballs are a delicious and satisfying alternative to traditional meatballs, packed with flavor and nutrients. They are perfect for a cozy dinner or a fun appetizer at your next gathering. The combination of chickpeas, fresh vegetables, and spices creates a hearty dish that even meat lovers will enjoy. Plus, they’re incredibly versatile, making them a great addition to salads, wraps, or served with a tasty sauce. Let’s dive into how you can create these delectable chickpea meatballs in your own kitchen!

Why You’ll Keep Making It

Chickpea meatballs are not just a one-time recipe; they are a staple that deserves a permanent spot in your meal rotation. Here’s why you’ll find yourself whipping them up again and again:

• Flavor-Packed: The combination of herbs, spices, and fresh vegetables creates a delightful explosion of flavors.
• Healthy & Nutritious: Chickpeas are rich in protein and fiber, making these meatballs a wholesome choice.
• Quick & Easy: With simple ingredients and straightforward steps, you can have a meal ready in no time.
• Customizable: You can easily adjust the ingredients to fit your taste preferences or dietary needs.
• Great for Meal Prep: Make a big batch ahead of time, and enjoy them throughout the week!

Gather These Ingredients

To make your chickpea meatballs, you’ll need the following ingredients:

• 1 (15 oz) can chickpeas, drained and rinsed
• 1/2 cup shredded zucchini
• 1/2 cup shredded carrot
• 1/2 cup feta cheese, crumbled
• 1/4 cup diced red onion
• 3 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped
• 1/2 teaspoon lemon zest
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 3/4 cup panko breadcrumbs
• Avocado or olive oil spray
• Cauliflower rice or rice (can use quinoa)
• Arugula or mixed greens
• Tzatziki sauce
• Pickled red onions
• Chopped cucumber
• Chopped tomatoes
• Tahini dressing
• Additional feta cheese for serving

Equipment & Tools

Before you start cooking, gather the following equipment:

• Mixing Bowl: For combining all your ingredients.
• Fork or Potato Masher: To mash the chickpeas to your desired consistency.
• Baking Sheet: For baking the meatballs.
• Parchment Paper: To prevent sticking and for easy cleanup.
• Cooking Spray: To lightly coat the meatballs before baking.

Cook Chickpea Meatballs Like This

Step 1: Preheat Your Oven

Start by preheating your oven to 400°F (200°C). This temperature is perfect for baking the chickpea meatballs until they are golden and crispy.

Step 2: Prepare Your Ingredients

In a large mixing bowl, combine the drained and rinsed chickpeas, shredded zucchini, shredded carrot, crumbled feta cheese, diced red onion, minced garlic, chopped parsley, lemon zest, kosher salt, black pepper, and dried oregano.

Step 3: Mash the Chickpeas

Using a fork or potato masher, mash the chickpeas until they are mostly smooth but still have some texture. You want a mixture that holds together well but still has a bit of bite.

Step 4: Add the Breadcrumbs

Gently fold in the panko breadcrumbs until everything is well combined. The breadcrumbs will help to bind the mixture and give the meatballs their structure.

Step 5: Form the Meatballs

Using your hands, take a small amount of the mixture and roll it into a ball, about the size of a golf ball. Place the meatballs on a baking sheet lined with parchment paper, leaving some space between each one.

Step 6: Spray with Oil

Lightly spray the tops of the meatballs with avocado or olive oil spray. This will help them crisp up in the oven.

Step 7: Bake

Bake the chickpea meatballs in the preheated oven for 20-25 minutes, or until they are golden brown and firm to the touch. Make sure to turn them halfway through cooking for an even bake.

Step 8: Serve and Enjoy!

Remove the meatballs from the oven and let them cool slightly. Serve them over cauliflower rice or your choice of rice or quinoa, topped with arugula or mixed greens, tzatziki sauce, pickled red onions, chopped cucumber, and tomatoes. Drizzle with tahini dressing and sprinkle additional feta cheese on top for an extra touch of flavor.

Fit It to Your Goals

Chickpea meatballs can easily be adapted to fit various dietary goals:

• Gluten-Free: Use gluten-free breadcrumbs instead of panko.
• Vegan: Replace feta cheese with a vegan cheese alternative and omit any dairy-based sauces.
• Low-Carb: Serve with additional greens and skip the rice for a lower carb option.
• Spicy: Add red pepper flakes or chopped jalapeños to the mixture for a kick.

Mistakes That Ruin Chickpea Meatballs

Creating the perfect chickpea meatballs can be simple, but there are a few common mistakes to avoid:

• Not mashing the chickpeas enough can lead to crumbly meatballs.
• Using too much moisture from the vegetables can make the mixture too wet.
• Skipping the breadcrumbs will prevent the meatballs from holding their shape.
• Not preheating the oven can result in uneven cooking.

Make Ahead Like a Pro

If you want to save time during the week, here are some tips for meal prep:

• Prepare the meatball mixture and store it in the refrigerator for up to 24 hours before baking.
• Form and freeze the uncooked meatballs in a single layer on a baking sheet, then transfer them to a freezer bag for longer storage.
• Cooked chickpea meatballs can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.

Ask the Chef

Can I use different cheeses instead of feta?

Absolutely! You can use any cheese you like, such as goat cheese or mozzarella, but keep in mind that the flavor profile will change slightly. Vegan cheese can also be a great substitute.

What can I serve with chickpea meatballs?

These meatballs pair wonderfully with a variety of sides, including quinoa, cauliflower rice, or a fresh salad with mixed greens. You can also serve them in a pita or wrap with tahini dressing.

How do I know if my chickpea meatballs are done baking?

They should be golden brown on the outside and firm to the touch. You can also use a food thermometer; they should reach an internal temperature of 165°F (74°C).

Can I bake these meatballs instead of frying them?

Yes! Baking is a healthier option and works perfectly for these chickpea meatballs. Just ensure they are spaced out on the baking sheet for even cooking.

Similar Recipes

If you enjoyed these chickpea meatballs, you might also like:

• Vegan Black Bean Burgers
• Hearty Lentil Soup
• Quick Vegetable Stir-Fry
• Mediterranean Quinoa Bowl

Before You Go

Chickpea meatballs are a fantastic way to incorporate more plant-based meals into your diet without sacrificing flavor or satisfaction. The next time you’re looking for a healthy yet hearty meal, remember this recipe. With their vibrant colors and delicious taste, these chickpea meatballs are sure to impress everyone at the table!

The combination of chickpeas, fresh vegetables, and spices makes these chickpea meatballs not just a meal but a delightful experience. So gather your ingredients, roll up your sleeves, and get ready to enjoy a dish that’s not only fulfilling but also bursting with flavor. Happy cooking!