Vegan Meatballs

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For these hearty and healthy vegan meatballs, we've swapped out the traditional ground beef and pork for protein-packed chickpeas and quinoa--without skimping on any of those Italian flavors that you look for in a classic meatball. Mushrooms up the umami factor, and a simple tomato sauce completes the picture. Serve over your favorite pasta.

Breana Killeen
Source: EatingWell.com, March 2019

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Recipe Summary test

active:
40 mins
total:
1 hr 10 mins
Servings:
6

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.

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  • Pulse cauliflower, mushrooms, onion and 1 garlic clove in a food processor until finely chopped, about 15 pulses. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the cauliflower mixture, 3/4 teaspoon Italian seasoning and 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 5 minutes. Add tomato paste and cook, stirring, for 1 minute more. Transfer to a large bowl and let cool, stirring a few times, for 5 minutes.

  • Add chickpeas to the food processor; puree until smooth. Add the chickpea mixture to the large bowl along with quinoa and tamari (or soy sauce); stir to combine. Form the mixture into 24 balls (about 2 1/2 tablespoons each) and place on the prepared baking sheet.

  • Bake the meatballs until heated through and firm, 20 to 25 minutes. Let cool on the baking sheet for 3 minutes.

  • Meanwhile, finely chop the remaining garlic clove. Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add the garlic, tomatoes, crushed red pepper and the remaining 3/4 teaspoon Italian seasoning and 1/4 teaspoon salt. Bring to a simmer. Cook until the flavors have melded, about 5 minutes. Serve the meatballs with the sauce, sprinkled with basil.

Tips

To make ahead: The sauce can be made 3 days ahead and the meatballs can be made 1 day ahead. Refrigerate separately.

Learn more about how to make these vegan meatballs.

Nutrition Facts

Serving Size:
4 meatballs & 1/2 cup sauce
Per Serving:
394 calories; protein 12.7g; carbohydrates 45.7g; dietary fiber 10.1g; sugars 12.4g; fat 17.1g; saturated fat 2.4g; vitamin a iu 1865.2IU; vitamin c 47mg; folate 101.6mcg; calcium 59mg; iron 5.9mg; magnesium 82.7mg; potassium 1271.8mg; sodium 433.9mg; thiamin 0.2mg.
Exchanges:

3 1/2 vegetable, 3 fat, 2 starch, 1/2 lean protein
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