Chickpea Meatballs Gluten-Free Recipe

Chickpeas are an excellent source of plant-based protein that can be used as an alternative to meat. Not only are they nutritious, but they are also versatile and can be used in various recipes like salads, soups, curries, and even meatballs! 

When it comes to meatballs, traditional recipes typically use ground beef, pork, or turkey. Still, with the rise of plant-based alternatives, chickpea meatballs have become popular for those looking for a gluten-free and vegetarian option. 

Ingredients You’ll Need:

  • 2 cups cooked chickpeas: This is the main ingredient. It provides the base and texture for the meatballs.
  • 1/2 cup gluten-free breadcrumbs: Breadcrumbs help bind the ingredients together. 
  • 1/4 cup finely chopped onion adds flavor and moisture to the meatballs. 
  • 2 cloves garlic, minced: It enhances the overall flavor of the meatball. 
  • 2 tablespoons of chopped fresh parsley add freshness and a herby taste to the meatballs. 
  • 1 tablespoon ground flaxseed substitutes for eggs, making the recipe suitable for vegan people.
  • 1 tablespoon olive oil: It provides moisture and helps prevent the meatballs from drying out during cooking. 
  • 1 teaspoon ground cumin adds a warm earthy flavor to the meatball. 
  • 1/2 teaspoon paprika: It enhances the overall flavor and provides a subtle smokiness to the meatballs. 
  • Salt and Black pepper: For tasting.

Equipment Needed: 

  • Food processor or blender: A food processor or blender must blend and process the chickpeas and other ingredients into a smooth mixture. This helps in achieving the desired texture for the meatballs.
  • Large mixing bowl: A large mixing bowl is essential for combining all the ingredients. It provides enough space to mix the chickpea mixture evenly with the herbs, spices, and other flavorings.
  • Baking sheet: A baking sheet is used to place the formed meatballs for baking in the oven. It provides a flat surface and allows the heat to circulate the meatballs for even cooking and browning.
  • Non-stick frying pan: A non-stick frying pan is used to brown the meatballs before or after baking. It helps to develop a crispy exterior while keeping the meatballs moist and tender on the inside.
  • Spatula: A spatula is necessary for flipping and turning the meatballs while they are being cooked in the frying pan or transferring them from the baking sheet to the serving plate. It ensures that the meatballs are handled carefully and remain intact.

Guide On How To Prepare Chickpea Meatballs Gluten Free

Here’s a comprehensive step-by-step guide on how to prepare Chickpea Meatballs with Gluten Free

Step 1: Prepare the Chickpea Mixture

In a food processor or blender, add cooked chickpeas, gluten-free breadcrumbs, finely chopped onion, minced garlic, fresh parsley, flaxseed egg substitute, olive oil, ground cumin, paprika, salt, and black pepper. 

Give it a good pulse until everything is nicely combined, but it still has some texture. Season with salt and pepper according to your taste preferences.

Step 2: Form the Meatballs

Transfer the chickpea mixture into a large mixing bowl. Roll 2 tablespoons of the mixture between your palms with clean hands until you form a lovely ball. 

Place the meatball on a baking sheet lined with parchment paper or a silicone mat. Repeat this process until all the mixture is used, making sure to space the meatballs evenly on the baking sheet.

Step 3: Bake or Pan-Fry the Meatballs

Option 1: Bake – Preheat your oven to 375 degrees Fahrenheit. Place the baking sheet with the meatballs in the oven and bake for 25-30 minutes, until golden brown and cooked.

Option 2: Pan-Fry – Heat a non-stick frying pan over medium heat. Add a small amount of olive oil or cooking spray to the pan. Place the meatballs in the pan, leaving enough space between them to prevent overcrowding. Cook for 2-3 minutes on each side until the meatballs are browned and crispy.

Tips For Making The Perfect Chickpea Meatballs Gluten-Free Recipe

  1. Use Homemade Cooked Chickpeas
  2. Properly drain and rinse canned ones
  3. Adjust Consistency with breadcrumbs
  4. SautΓ© Onion and Garlic
  5. Experiment with spices and herbs
  6. Make ahead and freeze

Nutritional Benefits of Chickpea Meatballs Gluten-Free

  • High in Fiber: Fiber is an essential component of a healthy diet, contributing to digestive health, weight management, and heart health. Chickpeas are rich in dietary fiber; one cup provides around 12.5 grams. The fiber content in chickpea meatballs can help regulate blood sugar levels, promote satiety, and support healthy digestion, reducing the risk of constipation and other digestive issues.
  • Gluten-Free Alternative: Finding delicious and safe alternatives to gluten-containing foods can be challenging for individuals with celiac disease or gluten sensitivity. Fortunately, chickpea meatballs offer a gluten-free option without compromising taste or texture. By replacing breadcrumbs or flour with chickpea flour or gluten-free substitutes, you can enjoy delectable meatballs suitable for a gluten-free lifestyle.
  • Packed with Vitamins and Minerals: Chickpea meatballs offer a range of essential vitamins and minerals vital for optimal health. These legumes are rich in folate, iron, phosphorus, and magnesium. Folate is crucial in red blood cell production and supports prenatal health, making chickpea meatballs an excellent choice for pregnant individuals. Iron is essential for transporting oxygen throughout the body, while phosphorus and magnesium are necessary for healthy bones and energy metabolism.
  • Low in Saturated Fat: Unlike traditional meatballs, which are often high in saturated fat, chickpea meatballs are a healthier alternative. Saturated fats, when consumed in excess, can increase the risk of heart disease and other health conditions. Chickpea meatballs, being plant-based, contain little to no saturated fat, making them a heart-healthy choice that can contribute to improved cardiovascular health and weight management

Chickpea Meatballs Gluten-Free Is Best Served With?

Among the many culinary creations that have flourished with the rise of plant-based diets, chickpea meatballs have gained significant recognition for their ability to mimic the taste and texture of traditional meatballs while offering a nutritious and gluten-free alternative.

  • Spaghetti and Marinara Sauce
  • Quinoa Salad
  • Roasted Vegetables
  • Lemon Herb Couscous
  • Zucchini Noodles
  • Greek Tzatziki Sauce
  • Tomato Basil Soup
  • Cauliflower Rice
  • Avocado Salsa
  • Garlic Mashed Potatoes
  • Mediterranean Salad
  • Freshly Baked Gluten-Free Bread
  • Cucumber Yogurt Dip
  • Ratatouille
  • Sweet Potato Fries
  • Rainbow Veggie Stir-Fry
  • Green Salad with Balsamic Vinaigrette
  • SautΓ©ed Spinach with Garlic
  • Chipotle Lime Rice
  • Vegan Cashew Alfredo Sauce

Storage Tips for Chickpea Meatballs Gluten-Free Recipe

  • Choose the Right Containers: When it comes to storing chickpea meatballs, choosing the right containers is crucial. Opt for airtight containers that will prevent moisture and air from getting in. Glass or BPA-free plastic containers are excellent choices, as they are both safe and easy to clean. Avoid using containers with a high moisture content, as it can affect the texture and taste of the meatballs.
  • Portion and Layer: To make reheating and serving a breeze, consider portioning your chickpea meatballs before storage. Place the meatballs in a single layer in your chosen container, leaving a little space between each one to prevent sticking. If you need to stack them, separate each layer with parchment paper to avoid them sticking together.
  • Refrigerate or Freeze: The longevity of your chickpea meatballs depends on whether you intend to use them within a few days or for a longer period. If you plan to consume them within 3-4 days, refrigeration is sufficient. However, if you’re making a larger batch or want to keep them for an extended period, freezing is your best bet.
  • Sauce Separately: To maintain the texture and taste of your chickpea meatballs, it’s best to store any accompanying sauces or gravies separately. Keeping the meatballs and sauce separate prevents them from becoming soggy and allows you to enjoy the flavors fully. Simply store the sauce in a separate container and combine them just before serving.

Gluten Free Vegan Chickpea Meatballs

Made with a combination of chickpeas, gluten-free flour, and flavorful herbs and spices, these meatballs are a nutritious and cruelty-free option for those following a gluten-free and vegan diet. They are perfect for adding to pasta dishes, sandwiches, or enjoying on their own as a tasty snack.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Appetizer
Cuisine Mediterranean
Servings 18 Meatballs
Calories 80 kcal

Equipment

  • Food processor or blender
  • Large mixing bowl
  • Baking sheet
  • Non-stick frying pan
  • Spatula

Ingredients
  

  • 2 cups cooked chickpeas
  • 1/2 cup gluten-free breadcrumbs
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, minced
  • 2 tablespoons of chopped fresh parsley
  • 1 tablespoon ground flaxseed
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • Salt and Black pepper

Instructions
 

  • In a food processor or blender, add cooked chickpeas, gluten-free breadcrumbs, finely chopped onion, minced garlic, fresh parsley, flaxseed egg substitute, olive oil, ground cumin, paprika, salt, and black pepper.Β 
    Give it a good pulse until everything is nicely combined, but it still has some texture. Season with salt and pepper according to your taste preferences.
  • Transfer the chickpea mixture into a large mixing bowl. Roll 2 tablespoons of the mixture between your palms with clean hands until you form a lovely ball.Β 
    Place the meatball on a baking sheet lined with parchment paper or a silicone mat. Repeat this process until all the mixture is used, making sure to space the meatballs evenly on the baking sheet.
  • Option 1: Bake – Preheat your oven to 375 degrees Fahrenheit. Place the baking sheet with the meatballs in the oven and bake for 25-30 minutes, until golden brown and cooked.
    Option 2: Pan-Fry – Heat a non-stick frying pan over medium heat. Add a small amount of olive oil or cooking spray to the pan. Place the meatballs in the pan, leaving enough space between them to prevent overcrowding. Cook for 2-3 minutes on each side until the meatballs are browned and crispy.

Video

Keyword breadcrumbs, Chickpea, flaxseed, meatballs

Conclusion

Packed with plant-based protein and bursting with flavor, they offer a delightful and healthy option for anyone looking to explore a more sustainable and inclusive cuisine.

With the right storage techniques, you can extend the enjoyment of your chickpea meatballs beyond the initial serving. By allowing them to cool completely before storing and choosing the appropriate airtight containers, you can maintain their texture and taste for days.

Remember to portion and layer the meatballs, whether refrigerating or freezing them. This way, you can easily access and reheat the desired quantity without sacrificing quality. Thaw the frozen meatballs in the refrigerator overnight before reheating, and savor their deliciousness once they are warmed through.

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