These vegan meatballs are a delicious and healthy alternative to traditional meatballs. Made with chickpeas and rolled oats, they are packed with protein and fiber. Perfect for a meatless meal, they are flavorful and satisfying.
If you don't usually cook with chickpeas or rolled oats, you might need to pick them up at the supermarket. Chickpeas are often found in the canned goods aisle, while rolled oats are typically in the breakfast or baking section. Make sure to get soy sauce and tomato paste if you don't already have them in your pantry.
Ingredients For Vegan Meatballs Recipe
Chickpeas: These legumes are the base of the meatballs, providing protein and a hearty texture.
Rolled oats: Used to bind the mixture together and add fiber.
Onion: Adds a savory depth of flavor.
Garlic: Provides a pungent, aromatic taste.
Soy sauce: Adds umami and saltiness to the mixture.
Tomato paste: Gives a rich, concentrated tomato flavor.
Oregano: A dried herb that adds a Mediterranean touch.
Basil: Another dried herb that complements the oregano.
Salt: Enhances all the flavors in the meatballs.
Black pepper: Adds a bit of heat and complexity.
Olive oil: Used for frying the meatballs to give them a crispy exterior.
Technique Tip for This Recipe
When forming the meatballs, wet your hands slightly to prevent the mixture from sticking to your fingers. This will help you shape the meatballs more easily and create a smoother surface, which will brown more evenly when frying.
Suggested Side Dishes
Alternative Ingredients
chickpeas - Substitute with black beans: Black beans provide a similar texture and protein content, making them a great alternative for vegan meatballs.
rolled oats - Substitute with breadcrumbs: Breadcrumbs can help bind the mixture together and provide a similar texture to oats.
onion - Substitute with shallots: Shallots offer a milder flavor and can be used in the same quantity as onions.
garlic - Substitute with garlic powder: Garlic powder can be used in place of fresh garlic, using about ¼ teaspoon per clove.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce and provides a similar umami flavor.
tomato paste - Substitute with ketchup: Ketchup can be used in place of tomato paste, though it may add a slightly sweeter flavor.
dried oregano - Substitute with dried thyme: Dried thyme can provide a similar earthy flavor to oregano.
dried basil - Substitute with dried parsley: Dried parsley can be used as a milder alternative to basil.
salt - Substitute with soy sauce: Soy sauce can add both saltiness and umami flavor, reducing the need for additional salt.
black pepper - Substitute with white pepper: White pepper provides a similar heat and can be used in the same quantity.
olive oil - Substitute with coconut oil: Coconut oil is a good alternative for frying and adds a subtle flavor to the dish.
Other Alternative Recipes to Try
How to Store and Freeze Your Meatballs
Allow the vegan meatballs to cool completely at room temperature before storing. This prevents condensation, which can make them soggy.
For short-term storage, place the meatballs in an airtight container and refrigerate. They will stay fresh for up to 4-5 days.
If you plan to freeze the meatballs, arrange them in a single layer on a baking sheet lined with parchment paper. Freeze until solid, about 2 hours.
Once frozen, transfer the meatballs to a freezer-safe bag or container. Label with the date to keep track of freshness. They can be stored in the freezer for up to 3 months.
To reheat refrigerated meatballs, preheat your oven to 350°F (175°C). Place the meatballs on a baking sheet and bake for 10-15 minutes, or until heated through.
For frozen meatballs, you can either thaw them in the refrigerator overnight or reheat directly from frozen. If reheating from frozen, bake at 350°F (175°C) for 20-25 minutes.
Alternatively, you can reheat the meatballs in a skillet. Heat a small amount of olive oil over medium heat and cook the meatballs until warmed through, turning occasionally.
For a quick meal, add the reheated meatballs to your favorite pasta sauce or soup. This will infuse them with additional flavor and make them even more delicious.
How to Reheat Leftovers
Oven Method:
- Preheat your oven to 350°F (175°C).
- Place the vegan meatballs on a baking sheet lined with parchment paper.
- Cover them with aluminum foil to prevent drying out.
- Heat for about 10-15 minutes, or until warmed through.
Stovetop Method:
- Heat a skillet over medium heat and add a splash of olive oil.
- Add the vegan meatballs and cover the skillet with a lid.
- Cook for about 5-7 minutes, turning occasionally, until they are heated through.
Microwave Method:
- Place the vegan meatballs on a microwave-safe plate.
- Cover them with a microwave-safe lid or a damp paper towel.
- Heat on medium power for 1-2 minutes, checking halfway through to ensure even heating.
Air Fryer Method:
- Preheat your air fryer to 350°F (175°C).
- Place the vegan meatballs in the air fryer basket in a single layer.
- Heat for about 5-7 minutes, shaking the basket halfway through to ensure even heating.
Slow Cooker Method:
- Place the vegan meatballs in the slow cooker.
- Add a small amount of vegetable broth or tomato sauce to keep them moist.
- Set the slow cooker to low and heat for 1-2 hours, stirring occasionally.
Essential Tools for Making Vegan Meatballs
Food processor: Used to pulse the oats into a coarse flour and to combine the chickpeas and other ingredients into a slightly chunky mixture.
Skillet: Used to brown the meatballs on all sides before baking.
Baking sheet: Used to transfer the browned meatballs to the oven for baking.
Oven: Preheated to 375°F (190°C) to bake the meatballs.
Spatula: Used to turn the meatballs in the skillet to ensure they brown evenly on all sides.
Measuring cups: Used to measure out the rolled oats and finely chopped onion.
Measuring spoons: Used to measure the soy sauce, tomato paste, dried oregano, dried basil, salt, and black pepper.
Knife: Used to finely chop the onion and mince the garlic.
Cutting board: Used as a surface for chopping the onion and mincing the garlic.
Can opener: Used to open the can of chickpeas.
Colander: Used to drain and rinse the chickpeas.
Mixing bowl: Used to hold the chickpeas after they are drained and rinsed, before adding them to the food processor.
How to Save Time on This Recipe
Prepare ingredients in advance: Chop the onion and garlic the night before to save time.
Use a food processor: Quickly pulse the chickpeas and oats together to speed up the mixing process.
Preheat the oven early: Start preheating your oven while you prepare the meatball mixture to save waiting time.
Batch cooking: Double the recipe and freeze half of the meatballs for a quick meal later.
Use parchment paper: Line your baking sheet with parchment paper for easy cleanup.
Vegan Meatballs Recipe
Ingredients
Main Ingredients
- 1 can chickpeas drained and rinsed
- 1 cup rolled oats
- ½ cup onion finely chopped
- 2 cloves garlic minced
- 2 tablespoon soy sauce
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoon olive oil for frying
Instructions
- Preheat your oven to 375°F (190°C).
- In a food processor, pulse the oats until they form a coarse flour.
- Add the chickpeas, onion, garlic, soy sauce, tomato paste, oregano, basil, salt, and pepper. Pulse until well combined but still slightly chunky.
- Form the mixture into 1-inch balls.
- Heat olive oil in a large skillet over medium heat. Add the meatballs and cook until browned on all sides, about 5-7 minutes.
- Transfer the meatballs to a baking sheet and bake for 15 minutes.
Nutritional Value
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