Oven Meatless Meatballs
Oven Meatless Meatballs
PREP TIME: 15 mins
COOK TIME: 25 mins
SERVES: 4 to 5
Oven Meatless Meatballs
PREP TIME: 15 mins
COOK TIME: 25 mins
SERVES: 4 to 5
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
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.
DID YOU KNOW?
Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, like many nutrients, calcium is absorbed less effectively as we age. Try out our calcium calculator to see if you are getting enough in your daily diet.
Best of Bridge Weekday Suppers
Published by Robert Rose 2018
Nutritional Information
-
Calories360
-
Saturated1g
-
Fat10g
-
Cholesterol0mg
-
Sodium810mg
-
Fibre12g
-
Carbohydrate55g
-
Sugars9g
-
Iron18%
-
Vitamin A0%
-
Vitamin C5%
-
Calcium140mg
-
Protein15g
* 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.
RECIPE TIP
If you are not vegan, you can use a large egg in place of the flaxseed.
DID YOU KNOW?
Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, like many nutrients, calcium is absorbed less effectively as we age. Try out our calcium calculator to see if you are getting enough in your daily diet.
Nutritional Information (Per Serving)
-
Calories360
-
Saturated1g
-
Fat10g
-
Cholesterol0mg
-
Sodium810mg
-
Fibre12g
-
Carbohydrate55g
-
Sugars9g
-
Iron18%
-
Vitamin C5%
-
Calcium140mg
-
Protein15g
-
Vitamin A0%
