5 from 42 votes
Gluten Free Vegan Chickpea Meatballs
These gluten-free vegan chickpea meatballs are made from mashed chickpeas mixed with seasoned cooked onion, garlic, and gluten-free panko breadcrumbs, baked to a golden crisp. They are served with a tomato-based sauce enriched with Italian seasoning and fresh parsley. The meatballs offer a firm texture that softens slightly once combined with the sauce, making them a satisfying plant-based option with familiar meatball flavors in a vegan-friendly format.
Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins
Servings:
4
People
Calories:
224 kcal
Course:
Dinner
Cuisine:
American
Ingredients
For The Meatballs:
- 1 chickpeas drained and rinsed, jovial food brand, jarred
- 1/4 cup applesauce unsweetened
- 1 teaspoon salt sea salt
- Pinch black pepper
- 2 teaspoons extra virgin olive oil
- 3/4 cup onion roughly chopped
- 1/2 tablespoon garlic minced, fresh
- 6 tablespoons panko breadcrumbs gluten free, vegan, Italian seasoned
- 2 tablespoons parsley minced, fresh
- cooking spray
For The Sauce:
- 1 tablespoon extra virgin olive oil
- 1/2 cup onion diced
- 1 tablespoon garlic minced, fresh
- 1 diced tomatoes jovial foods brand, jarred
- 2 tablespoons tomato paste
- 1 tablespoon Italian seasoning
- 3/4 teaspoon salt sea salt
- Pinch black pepper
- 2 tablespoons parsley minced, fresh
- zucchini noodles spaghetti squash or noodles, for serving
Instructions
To make the meatballs:
- Preheat your oven to 450 degrees and spray a baking sheet with cooking spray.
- Spread the drained and rinsed chickpeas until a paper towel and gently dry them off. Gently rub the thin, papery skins off each one and place into a SMALL food processor (mine is 3 cups.) along with the applesauce, salt and pepper.
- Heat the olive oil in a large pan on medium heat. Cook the onion until it begins to soften and brown, about 4 minutes. Add in the garlic and lower the temperature to medium/low. Cook, stirring constantly until golden brown, about 1 minute.
- Add the onion mixture into the food processor and blend until totally smooth and combined, stopping to scrape the sides as necessary.
- Transfer to a bowl and stir in the panko and parsley. Use a cookie scoop to form 16 1 Tbsp sized balls and place onto the prepared baking sheet.
- Spray generously with cooking spray and bake for 14 minutes. Spray again and bake another 13-14 minutes, until crispy and golden brown.
Cup of Yum
To make the sauce:
- While the "meatballs" cook, heat the oil in a large, high-sided pan with a lid on medium hear. Add in the onion and garlic and cook until the onion is golden brown and soft, about 3-4 minutes.
- Add in the tomatoes, tomato paste, Italian seasoning, salt and pepper and bring to a boil. Boil, stirring constantly, for 1 minute.
- Reduce the heat to medium/low and simmer for 10 minutes, stirring occasionally. Then, uncover and cook for 2-3 minutes, or until the liquid just begins to evaporate. Stir in the parsley.
- Stir the "meatballs" into the sauce and serve over your noodles of choice. *
- DEVOUR
Notes
- Chickpea meatballs soften quickly in the sauce, so serve them promptly after adding to preserve texture.
Nutrition Information
Calories
224kcal
(11%)
Carbohydrates
29g
(10%)
Protein
6.2g
(12%)
Fat
6.8g
(10%)
Saturated Fat
0.9g
(5%)
Polyunsaturated Fat
0.9g
(5%)
Monounsaturated Fat
4.3g
(22%)
Sodium
1374mg
(57%)
Potassium
279mg
(6%)
Fiber
6.3g
(25%)
Sugar
8.7g
(17%)
Vitamin A
1350IU
(27%)
Vitamin C
38.8mg
(43%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 People
Amount Per Serving
Calories 224
% Daily Value*
| Calories | 224kcal | 11% |
| Carbohydrates | 29g | 10% |
| Protein | 6.2g | 12% |
| Fat | 6.8g | 10% |
| Saturated Fat | 0.9g | 5% |
| Polyunsaturated Fat | 0.9g | 5% |
| Monounsaturated Fat | 4.3g | 22% |
| Sodium | 1374mg | 57% |
| Potassium | 279mg | 6% |
| Fiber | 6.3g | 25% |
| Sugar | 8.7g | 17% |
| Vitamin A | 1350IU | 27% |
| Vitamin C | 38.8mg | 43% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.