Ingredients
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 Tbspcanola 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 tspsalt
1/4 tspblack pepper
Preparation
- In a small bowl, combine flax seeds and water; let stand for 10 to 15 minutes or until thickened.
- Preheat oven to 375°F (190°C).
- In a large skillet, heat oil over medium heat. Sauté garlic and onion for 5 minutes.
- 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.
- 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.
- Bake for 15 minutes. Turn balls over and bake for 10 minutes or until lightly browned.
Stand Time: 10 minutes
RECIPE TIP
If you are not vegan, you can use a large egg in place of the flaxseed.
Nutritional Information
-
360
-
10g
-
1g
-
0mg
-
810mg
-
12g
-
55g
-
9g
-
18%DV
-
0%
-
5%DV
-
≥0 µg
-
≥14 µg
-
140mg
-
15g
-
70mg
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
Published by Robert Rose 2018
