Name: Chickpea Meatballs
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 15 oz can chickpeas (drained and rinsed); 1/2 cup shredded zucchini; 1/2 cup shredded carrot; 1/2 cup feta cheese (crumbled); 1/4 cup diced red onion; 3 cloves garlic (minced); 2 tablespoons fresh parsley (chopped); 1/2 teaspoon lemon zest; 1/2 teaspoon kosher salt; 1/4 teaspoon black pepper; 1/4 teaspoon dried oregano; 3/4 cup panko breadcrumbs; 1 spray Avocado or olive oil (for spraying); to taste Cauliflower rice (or regular rice (or quinoa)); to taste Arugula (or mixed greens); to taste Tzatziki sauce; to taste Pickled red onions; to taste Chopped cucumber; to taste Chopped tomatoes; to taste Tahini dressing; to taste Additional feta cheese (for garnish)

Chickpea meatballs are the ultimate comfort food that combines the wholesome goodness of plant-based ingredients with a burst of flavor. These meatballs are perfect for a cozy family dinner, a meal prep option for the week, or even as a delightful appetizer. With the right balance of spices, veggies, and a touch of feta cheese, they’re not only delicious but also packed with nutrients. Serve them over cauliflower rice or a bed of fresh greens, and you have a meal that’s as visually appealing as it is tasty. Let’s dive into how to make these delightful Chickpea Meatballs!

Why This Recipe Is Reliable

This Chickpea Meatballs recipe is straightforward and requires minimal cooking skills. The ingredients are accessible, and the method is adaptable, allowing you to customize it to your taste or dietary preferences. Plus, they are baked instead of fried, making them a healthier option without sacrificing flavor. Whether you’re a seasoned cook or a kitchen novice, these meatballs are a foolproof way to impress your family and friends.

What You’ll Gather

15 oz can chickpeas, drained and rinsed
1/2 cup shredded zucchini
1/2 cup shredded carrot
1/2 cup feta cheese, crumbled
1/4 cup diced red onion
3 cloves garlic, minced
2 tablespoons fresh parsley, chopped
1/2 teaspoon lemon zest
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 teaspoon dried oregano
3/4 cup panko breadcrumbs
Avocado or olive oil spray
Cauliflower rice or regular rice (or quinoa)
Arugula or mixed greens
Tzatziki sauce
Pickled red onions
Chopped cucumber
Chopped tomatoes
Tahini dressing
Additional feta cheese for garnish

Equipment & Tools

Mixing bowl – for combining all ingredients.
Fork or potato masher – to mash the chickpeas.
Baking sheet – lined with parchment paper for easy cleanup.
Spoon or cookie scoop – for shaping the meatballs.
Oven – preheated for baking the meatballs to perfection.

Make Chickpea Meatballs: A Simple Method

Step 1: Prepare the Ingredients

Start by gathering all your ingredients. Drain and rinse the chickpeas thoroughly, then place them in a mixing bowl. Use a fork or potato masher to mash them until they’re mostly smooth but still have some texture.

Step 2: Mix in the Veggies

Add the shredded zucchini, shredded carrot, diced red onion, minced garlic, and chopped parsley to the mashed chickpeas. These vegetables not only add flavor but also moisture, making the meatballs tender.

Step 3: Add Cheese and Seasonings

Fold in the crumbled feta cheese, lemon zest, kosher salt, black pepper, and dried oregano. The feta cheese gives a delightful tanginess, while the spices enhance the overall flavor profile.

Step 4: Incorporate the Breadcrumbs

Gently add in the panko breadcrumbs, mixing until everything is well combined. The breadcrumbs help bind the mixture and give the meatballs a delightful crunch.

Step 5: Shape the Meatballs

Preheat your oven to 375°F (190°C). Using a spoon or cookie scoop, portion out the mixture and roll it into balls about 1-1.5 inches in diameter. Place the meatballs on the prepared baking sheet, arranging them with a little space in between.

Step 6: Bake to Perfection

Lightly spray the meatballs with avocado or olive oil spray to help them crisp up. Bake in the preheated oven for about 25-30 minutes, or until they are golden brown and firm to the touch.

Step 7: Serve and Enjoy

Once baked, remove the meatballs from the oven and let them cool slightly. Serve them over cauliflower rice or regular rice, topped with fresh arugula or mixed greens, tzatziki sauce, pickled red onions, chopped cucumber, and tomatoes. Drizzle with tahini dressing and finish with a sprinkle of feta cheese for a stunning presentation.

Tailor It to Your Diet

For a gluten-free option, substitute panko breadcrumbs with gluten-free breadcrumbs or ground oats.
To make it vegan, omit the feta cheese or use a plant-based alternative.
Add more vegetables like bell peppers or spinach for extra nutrients.
Spice it up with red pepper flakes or cayenne pepper for heat.

Errors to Dodge

Creating the perfect Chickpea Meatballs can be simple, but here are a few common pitfalls to avoid:

Don’t over-process the chickpeas; leave some texture for better bite.
Be careful not to skip the breadcrumbs, as they are crucial for binding the ingredients.
Avoid overcrowding the baking sheet; give the meatballs space to cook evenly and brown properly.
Don’t skip the oil spray; it helps achieve that golden, crispy exterior.

Store, Freeze & Reheat

If you have leftovers (which is unlikely given how delicious they are!), you can store them in an airtight container in the refrigerator for up to three days. For longer storage, freeze the uncooked meatballs on the baking sheet until solid, then transfer them to a freezer bag. They will keep well for up to three months. To reheat, bake from frozen at 375°F (190°C) for 30-35 minutes or until heated through.

Reader Q&A

Can I use dried chickpeas instead of canned?

Yes, you can use dried chickpeas! Just make sure to soak and cook them until tender before mashing.

What can I substitute for feta cheese?

If you’re looking for a substitute for feta cheese, try using crumbled goat cheese or a vegan feta alternative made from nuts or tofu.

Can I make these meatballs ahead of time?

Absolutely! You can prepare the mixture ahead of time and refrigerate it for up to 24 hours before baking. Just be sure to shape them into balls right before baking.

What sauce pairs well with these meatballs?

Tzatziki sauce is a traditional choice, but you can also try tahini dressing, marinara sauce, or a spicy harissa sauce for a twist.

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Bring It to the Table

These Chickpea Meatballs are not just food; they’re a delightful experience that brings joy and nourishment to your table. They are versatile, flavorful, and easy to make, making them the perfect choice for any occasion. Whether you serve them at a casual family dinner or at an elegant gathering, they are sure to impress. Enjoy the process of making them, and savor every delicious bite!

With this recipe, you can create a satisfying meal that your loved ones will rave about. So roll up your sleeves, gather your ingredients, and get ready to enjoy the deliciousness of homemade Chickpea Meatballs.