Best Chickpea Meatballs

Finding tasty, meat-free alternatives for weeknight dinners can feel like a real puzzle. Between juggling work deadlines, after-school activities, and trying to keep everyone well-fed, it’s tempting to fall back on the same old pasta dishes when you’re short on time or inspiration.

That’s where these chickpea meatballs come to the rescue: they’re protein-packed and satisfying, take just minutes to prepare, and are so good even the pickiest eaters at your table won’t miss the meat.

What Kind of Chickpeas Should I Use?

For these meatballs, canned chickpeas are perfectly fine and will save you lots of time compared to cooking dried ones. Any brand of canned chickpeas will work well here – just make sure to drain and rinse them thoroughly to remove the excess sodium. If you do prefer using dried chickpeas, you’ll need to soak them overnight and cook them until they’re very tender – about half a cup of dried chickpeas will give you the equivalent of one can. The most important thing is making sure your chickpeas are well-drained and patted dry before using them, as excess moisture can make your meatballs fall apart. If your chickpeas seem particularly wet, you can pat them with paper towels or let them air dry for a few minutes.

Options for Substitutions

This plant-based recipe is pretty adaptable and here’s what you can swap if needed:

• Chickpeas: These are the star of the show, but you could use white beans or navy beans instead. Just make sure to drain and dry them well like you would the chickpeas.
• Nutritional yeast: If you don’t have nutritional yeast, you can use grated parmesan cheese (if you’re not vegan), or simply leave it out – though you might want to add an extra pinch of salt.
• Breadcrumbs: Regular, panko, or gluten-free breadcrumbs all work here. You can also use crushed crackers, rolled oats (pulsed in a food processor), or almond meal for a gluten-free option.
• Soy sauce: Tamari or coconut aminos work great as alternatives. If using coconut aminos, you might need to add a bit more salt since it’s less salty than soy sauce.
• Fresh parsley: Fresh cilantro works well too, or you can use 1 tablespoon of dried parsley in a pinch.
• Red onion: Yellow or white onion can easily replace red onion. Even shallots would work well here.

Watch Out for These Mistakes While Cooking

The biggest challenge when making chickpea meatballs is getting the right texture – if you don’t drain and dry your chickpeas well enough, you’ll end up with a mixture that’s too wet to form into balls and falls apart during cooking. Another common mistake is over-processing the chickpeas into a completely smooth paste; instead, pulse them until they’re broken down but still have some texture, which helps create a more meat-like consistency. To prevent your meatballs from being too dense, avoid packing them too tightly when forming them – use a light touch and roll them gently between your palms. For the best results, don’t skip the step of brushing them with olive oil before baking, as this helps them develop a nice golden crust and prevents them from drying out in the oven.

What to Serve With Chickpea Meatballs?

These protein-packed chickpea meatballs are super flexible when it comes to serving options! The most obvious choice is to serve them over your favorite pasta with marinara sauce, just like you would with traditional meatballs. They’re also really good tucked into warm pita bread with some tzatziki sauce and fresh vegetables for a Mediterranean-style sandwich. If you’re keeping things light, try them on top of a big salad with mixed greens, cucumber, and red onion, or serve them alongside some roasted vegetables and quinoa for a filling plant-based dinner. A squeeze of lemon juice over the top adds a nice finishing touch no matter how you serve them.

Storage Instructions

Keep Fresh: These chickpea meatballs stay good in an airtight container in the fridge for up to 5 days. They’re perfect for meal prep – I like to make a big batch on Sunday and use them throughout the week in different meals, from pasta to sandwiches!

Freeze: Want to save some for later? Place the cooled meatballs on a baking sheet, freeze until solid (about 2 hours), then transfer to a freezer bag. They’ll keep well for up to 3 months. This is such a time-saver when you need a quick dinner!

Reheat: To warm up your meatballs, pop them in the oven at 350°F for about 10-15 minutes, or until heated through. You can also microwave them, but they might not be as firm. If you’re heating from frozen, no need to thaw first – just add a few extra minutes to the heating time.

Preparation Time	15-25 minutes
Cooking Time	20-25 minutes
Total Time	35-50 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 25-30 g
• Fat: 15-20 g
• Carbohydrates: 90-100 g

Ingredients

• 15 ounces canned chickpeas (1 can, drained)
• 1/2 small red onion (finely chopped)
• 4 cloves garlic (crushed)
• 2 tablespoons nutritional yeast
• 2 tablespoons soy sauce
• 2 tablespoons tomato paste
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 cup breadcrumbs
• 1/4 cup fresh parsley (chopped)
• Olive oil (for brushing)

Step 1: Preheat the Oven

Begin by preheating your oven to 350°F (180°C).

This ensures that it’s ready for baking once your chickpea balls are prepared.

Step 2: Prepare the Chickpea Mixture

In a food processor, combine canned chickpeas, chopped onion, crushed garlic, nutritional yeast, soy sauce, and tomato paste.

Process these ingredients until you achieve a smooth consistency.

Add smoked paprika, coriander powder, and cumin to the mixture and process again to incorporate the spices fully.

Step 3: Form the Dough

Transfer the processed chickpea mixture to a mixing bowl.

Add breadcrumbs and freshly chopped parsley, mixing them into the chickpea blend.

Use your hands as needed to form a cohesive, pliable dough.

Step 4: Shape and Chill the Balls

Scoop roughly tablespoon-sized amounts of the dough and roll them into balls using your hands.

Place the balls evenly on a parchment-lined baking tray.

Once all the balls are formed, place the tray in the freezer for 15 minutes to allow them to firm up.

Step 5: Pre-bake Preparation

After the balls have firmed up in the freezer, remove the tray and lightly brush each ball with olive oil.

This adds flavor and aids in the baking process to achieve a nice golden finish.

Step 6: Bake the Chickpea Balls

Place the tray into the preheated oven and bake for 20 minutes.

At the 10-minute mark, turn the balls over to ensure even cooking and browning on all sides.

Once baked, allow them to cool slightly before serving or adding to your favorite dish.