Chickpea 'Meatball' — Melinda Lamarche

Plant based eating is gaining lots of popularity and for good reason too. Reducing your intake of animal products is not only great for your health but also for the environment. Trying to include more plant based protein in your diet allows you to benefit from the variety of nutrients found in things like beans, lentils, peas, nuts, seeds, tofu and tempeh, which include a number of vitamins, minerals and protein. Plant based proteins also help add a little more variety to your meal rotation and introduces little ones to new tastes and textures. These chickpea ‘meatballs’ were born out of my need for a vegetarian option when my family chooses my turkey or beef meatballs for dinner. As the only vegetarian in the family, I find I often forget to make something for myself and sometimes I feel a little left out. These faux meatballs are full of plant based protein from the chickpeas and include some herbs and veggies to add flavour, texture and more nutrients. Pairing these with a quick marinara sauce also boosts vitamin C content in the dish helping your body use up all that plant based iron found in each bite. Even though these were meant to be part of my meal when everyone else was having real meatballs, the kiddos gobbled these up fresh out of the oven and dipped in sauce. There weren’t enough left over to test how they did in the freezer but I imagine they would freeze up and defrost just fine. To try freezing, leave them to cool on the baking sheet, then transfer as is to the freezer. Once frozen, transfer balls to a zip top plastic bag to store in the freezer, I imagine they would keep for at least 3 months.

Chickpea “meatballs”

Makes 18 ‘meatballs’

15 oz. can chickpeas, drained and rinsed

½ onion, minced

1 garlic clove, minced

½ cup carrot, grated

½ cup zucchini, grated

1 cup quinoa, cooked and cooled

1 tsp salt

½ tsp ground black pepper

2 tsp dried oregano

1 tbsp fresh basil, chopped

1 egg

Directions:

Preheat oven to 350 degrees and line baking sheet with parchment paper
Place chickpeas in a food processor along with garlic and onion, pulse until chickpeas become a dry paste
Transfer chickpea mixture to a bowl, add in all other ingredients and stir to combine
Roll into small balls and place on parchment lined baking sheet
Bake for 25-30 minutes
Serve warm with marinara sauce

Quick Marinara Sauce

3 tbsp olive oil

½ onion, fine dice

1 clove garlic, minced

1 (650mL) bottle Passata (tomato puree, a can of crushed tomato would also work)

½ cup water

1 basil leaf, left whole and cooked in the sauce

Salt and pepper to taste

½ tsp oregano

Directions: