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Gluten Free Vegan Chickpea Meatballs

These Gluten Free Vegan Chickpea Meatballs are SO crispy, they will blow your mind! Serve them with an easy tomato sauce for a tasty, healthy dinner!

Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 4 People
Calories: 224 kcal
Course: Dinner
Cuisine: American

Ingredients

For The Meatballs:
  • 1 jar jovial food chickpeas drained and rinsed
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon sea salt
  • Pinch of pepper
  • 2 teaspoons extra virgin olive oil
  • 3/4 cup onion roughly chopped
  • 1/2 tablespoon fresh garlic minced
  • 6 tablespoons gluten free/vegan italian seasoned panko
  • 2 tablespoons fresh parsley minced
  • cooking spray
For The Sauce:
  • 1 tablespoon extra virgin olive oil
  • 1/2 cup onion diced
  • 1 tablespoon fresh garlic minced
  • 1 jar jovial foods diced tomatoes
  • 2 tablespoons tomato paste
  • 1 tablespoon Italian seasoning
  • 3/4 teaspoon sea salt
  • Pinch of pepper
  • 2 tablespoons fresh parsley minced
  • zoodles spaghetti squash or noodles, for serving

Instructions

To make the meatballs:
    Cup of Yum
  1. Preheat your oven to 450 degrees and spray a baking sheet with cooking spray.
  2. 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.
  3. 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.
  4. Add the onion mixture into the food processor and blend until totally smooth and combined, stopping to scrape the sides as necessary.
  5. 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.  
  6. Spray generously with cooking spray and bake for 14 minutes.  Spray again and bake another 13-14 minutes, until crispy and golden brown.
To make the sauce:
  1. 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.
  2. Add in the tomatoes, tomato paste, Italian seasoning, salt and pepper and bring to a boil. Boil, stirring constantly, for 1 minute.
  3. 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.
  4. Stir the "meatballs" into the sauce and serve over your noodles of choice.  *
  5. DEVOUR

Notes

  • *Meatballs soften quickly once in the sauce, so they're best eaten right away.

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 Monounsaturated Fat 4.3g Sodium 1374mg (57%) Potassium 279mg (8%) 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: 4People

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.