Chickpea "meatballs" with oats and zucchini
I’ve been making these “meatballs” for years.
Before I get into the juicy details, I will preface this post by saying that these taste nothing like traditional meatballs - not even close.
But, if you ask me, they’re better because they’re filled with delicious flavor and much better for you.
Made with chickpeas, oats, zucchini, flavorful spices and herbs, these “meaty” balls are light, savory and loaded with healthy benefits.
I love them tossed in marinara sauce on a bed of my favorite pasta or pasta alternative, or as part of a vegetable and grain bowlswith a good saucy dressing.
Keep scrolling to learn more about the health benefits, how to recreate it at home and suggestions for adjustments based on your tastes, dietary needs, or what you have on-hand.
Or just head to the bottom of the post to check out the full recipe.
Health Perks
High in protein. The combination of chickpeas, oats and nutritional yeast make each ball (or serving) a great source of protein.
Loaded with fiber. Shredded zucchini, oats and chickpeas are all excellent sources of dietary fiber. Zucchini contains both soluble and insoluble fiber, which helps promote digestion, maintain healthy bowel movements, and support overall gut health. Both chickpeas and oats are rich in soluble fiber, which aids in lowering cholesterol levels and promoting feelings of fullness, which helps with weight loss or management.
Made with no oil or sugar. Both sugar and oil are high in caloric density, so omitting them means we’re eliminating unnecessary calories that can contribute to weight gain. As well, omitting oil reduces our intake of saturated and trans fat, which known to be damaging to heart health.
Good source of iron. Both chickpeas and oats are also rich in iron, a vital mineral that plays a crucial role in carrying oxygen throughout the body, supporting energy levels, and maintaining healthy blood cells. An ideal recipe for anyone suffering from iron deficiency.
Made entirely with plant-based whole foods. So you know what you’re eating is good for you.
Follows food combining principles. These balls have been designed to adhere to food combining principles, meaning that macronutrients have been separated for optimal digestibility, which can help improve elimination and reduce toxic build up in the body (and the discomfort associated with it), and may help with weight loss and management.
Versatile and customizable. The most important aspect of any dish, if you ask me. You can customize these balls (up to a point) to suit your taste preferences and dietary needs.
Other Thoughts, Tips and Suggestions
Seasoning Variations. While the lemon, garlic, dried oregano and fresh basil offer a delicious flavor profile, feel free to experiment with other seasonings to suit your taste preferences. You can try fresh parsley or chives, or spices such as cumin or paprika for a different twist.
Sauce Pairings. These "meatballs" are versatile and can be enjoyed with a variety of sauces. Serve them with a classic marinara sauce for a traditional Italian-inspired dish, or try a creamy garlic sauce or tangy tahini dressing for added richness and depth of flavor if enjoying them on their own or in a bowl mixed with grains and vegetables.
Optional Substitutions. Feel free to make substitutions based on your dietary preferences or ingredient availability. If you don't have zucchini on hand, you can use grated carrots or riced broccoli or cauliflower. If you don't have nutritional yeast, you can substitute it with grated vegan cheese. Nutritional yeast adds a cheesy flavor, so using a vegan cheese alternative can provide a similar taste profile. If omitting the nutritional yeast, you may need additional oats to help absorb the excess moisture from the zucchini.
Gluten-free option. If you're looking for a gluten-free option, you can use quinoa flakes or certified gluten-free oats.
Grain-free option. You can try subbing almond flour for oats and include 2 “flax eggs” to help bind the mixture.
Texture Variation. If you prefer a firmer texture, you can lightly pulse the ingredients in a food processor instead of fully mashing them. This will result in a chunkier consistency, similar to traditional meatballs.
For added crispness consider broiling the "meatballs" for a couple of minutes after baking. This will give them a slightly golden and crispy exterior while keeping the inside tender and moist.
Tools I Used (And Love)
Ensure you have everything you need to prepare your dishes before you set out to make them. And if you don’t, these are the exact tools I used and loved that I know you will too!
Check out the full recipe below. Hope you love it as much as I do!
Chickpea “Meatballs”
Prep Time: 10 minutes | Cook Time: about 25-30 minutes | Makes 12 to 15 balls
Ingredients:
1 small to medium size zucchini, shredded and pressed to remove water
(1) 15oz can chickpeas, drained, rinsed and patted dry
1/2 cup rolled oats
2-3 large garlic cloves
Small handful fresh basil
1 tsp dried oregano
1/2 tsp mineral salt
3-4 tbsp nutritional yeast
1/2 lemon, juiced
Directions
Preheat your oven to 375 degrees F.
Make the “meat”. In the bowl of a food processor and using the S blade, combine the drained and rinsed chickpeas, garlic cloves, and rolled oats. Then, pulse until finely chopped and well combined (about 10 seconds).
Combine the ingredients and flavor. Transfer “meat” to a large bowl with the oregano, salt, nutritional yeast, lemon juice and shredded zucchini (avoid using more than one cup of shredded zucchini). Stir together until well-combined. If the mixture feels too wet to handle, add a little nutritional yeast to help absorb excess moisture.
Prepare the balls. Line a large baking sheet with parchment paper. Scoop out heaping tablespoon size “meatball” and roll into a ball, and repeat until mixture is done (should make about 12-15 balls). Arrange on the baking sheet and make sure the balls are not touching.
Cook the balls in the oven for 25 minutes. After 25 minutes, use a slotted spatula to flip the balls and cook for another 5-10 minutes (outside should be crispy). Remove from the oven and let cool for 10-15 minutes.
Enjoy any way you like. As meatballs tossed in marinara sauce on a bed of your favorite pasta, as protein balls in a delicious vegetable and grains bowl, or season with different herbs and call them falafel balls! falafel balls.
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