Timer Prep Time: 15 mins
Cook Cook Time: 25 mins
Portions Serves: 4 to 5


Try this vegan “meatball” recipe. Enjoy them on top of pasta, along with tomato sauce and sautéed peppers. To switch things up, you can also serve them as an appetizer, with a tomato sauce dip.

2 Tbsp ground flax seeds (flaxseed meal)
6 Tbsp water
1 Tbsp canola oil
6 garlic cloves, minced
1 onion, finely chopped
2 cans (19 oz /540 ml each) chickpeas, drained, liquid reserved
3/4 cup dry bread crumbs (approx.)
1 tsp each dried parsley and basil
1/2 tsp salt
1/4 tsp black pepper


  1. In a small bowl, combine flax seeds and water; let stand for 10 to 15 minutes or until thickened.
  2. Preheat oven to 375°F (190°C).
  3. In a large skillet, heat oil over medium heat. Sauté garlic and onion for 5 minutes.
  4. In a food processor, process chickpeas until finely ground. Add onion mixture, flax mixture, bread crumbs, parsley, basil, salt and pepper; process until mixture forms a dough-like texture. If mixture is too moist, add more bread crumbs, 1 Tbsp at a time; if mixture is too dry, add a little reserved chickpea liquid until mixture holds together when squeezed.
  5. Working with 2 Tbsp of the bean mixture at a time, roll into 15 or 16 balls and place on a lightly greased or parchment-lined rimmed baking sheet.
  6. Bake for 15 minutes. Turn balls over and bake for 10 minutes or until lightly browned.

Stand Time: 10 minutes

Tip: If you are not vegan, you can use a large egg in place of the flaxseed.

Nutritional Information (per serving)
Calories 360 Fat 10g
Saturated 1g Cholesterol 0mg
Sodium 810mg Calcium 140mg
Carbohydrate 55g Fibre 12g
Sugars 9g Protein 15g
Vitamin A 0% Vitamin C 5%
Calcium 14% Iron 18%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

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Published by Robert Rose 2018