Vegetarian Meatballs made with Chickpeas and Mushrooms
User Reviews
5
Vegetarian Meatballs made with Chickpeas and Mushrooms
Description
The recipe begins by browning onions and mushrooms in olive oil until the mushrooms release their moisture and brown, with garlic added near the end for aroma. Chickpeas and dry sun-dried tomatoes are processed with seasonings including salt, white pepper, Italian herbs, and vegetarian Worcestershire sauce to build deep flavor.
The mushroom mixture is mixed into the pulse-processed chickpea blend, then panko breadcrumbs and eggs are incorporated to bind. The loosely coarse texture allows the meatballs to be shaped and hold together well. Cooking options include pan-frying in neutral oil for a crisp exterior or baking for a less oily alternative.
Sun-dried tomatoes should be dry-packed (not oil-packed) or thoroughly drained to avoid excess moisture. Baking at 425°F on a greased sheet yields crisp, golden meatballs. The mixture can be chilled before cooking to firm up.
Ingredients
- 1 - 1 ½ Tablespoon extra-virgin olive oil
- ½ cup yellow onion roughly diced
- 2 cups mushrooms sliced
- 3 garlic roughly chopped, cloves
- 1 15-ounce ounce can chickpeas drained and rinsed
- ½ cup sun-dried tomatoes dry; julienned*
- 1 tsp salt fine sea salt
- ¼ tsp white pepper
- 1 Tablespoon Italian seasoning herbs blend
- 2 Tablespoon vegetarian Worcestershire sauce
- 1 cup panko
- 2 egg whisked
- vegetable oil or a neutral oil, for frying
Instructions
- In a large skillet, heat olive oil over medium heat. Add onion and cook for 2 minutes. Add the sliced mushrooms, cook for an additional 5-7 minutes until brown and tender, and the water has evaporated from them. With 2-3 minutes remaining with the mushrooms, add the garlic. Remove from heat and set aside to cool.
- In a food processor, add chickpeas, sun-dried tomatoes, sea salt, white pepper, Italian herb blend, and Worcestershire sauce. Pulse 2-3 times until a very coarse mixture forms.
- Add the mostly cooled mushroom mixture and continue pulsing as a more uniform, yet still slightly coarse, mixture forms. If the mushrooms are too hot, they will add extra moisture from the steam.
- Add the panko breadcrumbs and pulse until incorporated. Taste test and add additional salt as needed. Transfer the mixture to a bowl and stir in whisked eggs until fully incorporated.
- Optional: place the mixture in the fridge for 15 minutes if it seems too warm, depending on how cool the mushrooms are.
- Using your hands or a cookie scoop, form and roll 1 - 1 ½ inch meatballs, creating approximately 20-24 balls.
- To pan-fry, coat a heavy-duty skillet (I like to use cast iron) in approximately ¼ inch of neutral oil or olive oil, and heat over medium heat. Add the meatballs to the heated oil, being sure to not crowd the pan. Cook 1-2 minutes on each side, until golden brown. You may need to gently turn the meatball from underneath so the outside layer doesn't stick on the first side. Continue cooking in batches until all meatballs are cooked.
- Serve with your favorite tomato sauce as desired, or in your preferred recipe. Do not continue to cook the meatballs in tomato sauce, however. Enjoy!
Notes
- Use dry-packed sun-dried tomatoes, draining and patting oil-packed varieties before using to prevent extra moisture.
- If tomatoes are not julienned, chop them roughly for even incorporation into the mixture.
- To bake instead of fry, preheat oven to 425°F and arrange meatballs on a greased sheet; bake 13-15 minutes until golden and crisp.
- Chilling the mixture before shaping can help firm the texture for easier handling.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 326 kcal
% Daily Value*
| Calories | 326kcal | 16% |
| Carbohydrates | 38g | 13% |
| Protein | 14g | 28% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 82mg | 27% |
| Sodium | 1075mg | 45% |
| Potassium | 885mg | 19% |
| Fiber | 8g | 32% |
| Sugar | 8g | 16% |
| Vitamin A | 257IU | 5% |
| Vitamin C | 9mg | 10% |
| Calcium | 105mg | 11% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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