Osteoporosis Canada
Oven Meatless Meatballs

Oven Meatless Meatballs

Oven Meatless Meatballs

Oven Meatless Meatballs

PREP TIME: 15 mins

COOK TIME: 25 mins

SERVES: 4 to 5

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

  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

Recipe Tip

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
Recipe provided by

Best of Bridge Weekday Suppers

Published by Robert Rose 2018

Nutritional Information (Per Serving)

  • Calories
    360
  • Saturated
    1g
  • Fat
    10g
  • Cholesterol
    0mg
  • Sodium
    810mg
  • Fibre
    12g
  • Carbohydrate
    55g
  • Sugars
    9g
  • Iron
    18%
  • Vitamin C
    5%
  • Calcium
    140mg
  • Protein
    15g
  • Vitamin A
    0%

* 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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