Chickpea and Mushroom Meatballs with Marinara

Kcal: 400
P: 18
F: 15
C: 55
Fiber: 18

Chickpeas (canned, drained): 150g (3/4 cup), Mushrooms (cremini or button): 100g (1 cup, finely chopped), Onion: 30g (1/4 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: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)

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 375°F (190°C). 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, 1g salt, and 1g black pepper. 9. Form the mixture into 12 small meatballs. 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.

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