Chickpea and Mushroom Meatballs with Marinara

Kcal: 420 |
P: 17 |
F: 15 |
C: 53 |
Fiber: 14

Ingredients

Chickpeas (canned, drained): 150g (3/4 cup), Mushrooms (cremini or button): 100g (1 cup, finely chopped), Onion: 30g (1/5 cup, finely diced), Garlic: 6g (2 cloves, minced), Breadcrumbs (whole wheat): 20g (1/4 cup), Flaxseed (ground): 10g (1 tbsp), Water: 30ml (2 tbsp), Italian seasoning: 2g (1/2 tsp), Nutritional yeast: 10g (2 tbsp), Marinara sauce: 120ml (1/2 cup), Zucchini noodles: 150g (1.5 cups), Olive oil: 10ml (2 tsp), Fresh basil: 5g (1 tbsp, chopped), Salt and Black pepper: to taste

Nutritional info:

Meal Type: dinner
Dietary Suitable for: Vegan (excludes all animal products)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Preheat oven to 180°C (360°F). 2. In a small bowl, mix 10g ground flaxseed with 30ml water. Let sit for 5 minutes to form a gel. 3. In a food processor, pulse 150g chickpeas until roughly chopped (not pureed). 4. Heat 5ml olive oil in a skillet over medium heat. 5. Add 30g diced onion and cook until translucent, about 3 minutes. 6. Add 6g minced garlic and cook for 30 seconds. 7. Add 100g finely chopped mushrooms and cook until they release their moisture and begin to brown, about 5 minutes. 8. In a large bowl, combine the chickpeas, mushroom mixture, 20g breadcrumbs, 10g nutritional yeast, 2g Italian seasoning, the flaxseed gel, a pinch of salt, and black pepper. 9. Form the mixture into 12 small balls. 10. Place on a parchment-lined baking sheet and bake for 25-30 minutes, turning halfway through, until golden and firm. 11. Meanwhile, heat 120ml marinara sauce in a small pot. 12. In a skillet, sauté 150g zucchini noodles with 5ml olive oil for 2-3 minutes until just tender. 13. Serve the meatballs over the zucchini noodles, topped with the marinara sauce and 5g chopped basil.

Menopause Benefits

NA

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