Description
Delicious and hearty Vegetarian Meatballs made with protein-rich chickpeas and flavorful mushrooms, enhanced by sun-dried tomatoes and Italian herbs. These meatballs are pan-fried to a golden crisp and perfect served with your favorite tomato sauce or as a savory addition to any meal.
Ingredients
Scale
Vegetables and Aromatics
- 1 – 1 ½ Tablespoon extra-virgin olive oil
- ½ cup yellow onion, roughly diced
- 2 cups mushrooms, sliced
- 3 cloves garlic, roughly chopped
Main Ingredients
- 15 ounces canned chickpeas, drained and rinsed
- ½ cup sun-dried tomatoes, dry; julienned*
- 1 teaspoon fine sea salt
- ¼ teaspoon white pepper
- 1 Tablespoon Italian blend herbs
- 2 Tablespoons vegetarian Worcestershire sauce
Binders and Coating
- 1 cup panko breadcrumbs
- 2 eggs, whisked
For Frying
- Vegetable oil, or a neutral oil, for frying
Instructions
- Sauté Aromatics and Mushrooms: In a large skillet, heat olive oil over medium heat. Add diced onion and cook for 2 minutes until slightly softened. Add sliced mushrooms and cook for 5-7 minutes until they turn brown and tender, with all moisture evaporated. Add chopped garlic during the last 2-3 minutes of cooking. Remove from heat and let the mixture cool.
- Pulse Chickpeas and Flavorings: In a food processor, combine chickpeas, sun-dried tomatoes, sea salt, white pepper, Italian herb blend, and vegetarian Worcestershire sauce. Pulse 2-3 times until a very coarse mixture forms.
- Incorporate Mushroom Mixture: Add the cooled mushroom and garlic mixture to the food processor. Pulse a few more times until the mixture is uniform but still has a slight coarseness. Avoid adding hot mushrooms to prevent extra moisture from steam.
- Add Panko and Eggs: Mix in panko breadcrumbs by pulsing until evenly combined. Transfer the mixture to a bowl and fold in the whisked eggs thoroughly. Adjust salt to taste as needed.
- Chill Mixture (Optional): If the mixture feels too warm, refrigerate for 15 minutes to firm it up, depending on how cool the mushroom mixture is.
- Form Meatballs: Using your hands or a cookie scoop, shape the mixture into 1 to 1 ½ inch meatballs, yielding approximately 20-24 meatballs.
- Pan-Fry Meatballs: Heat about ¼ inch of vegetable or neutral oil in a heavy-duty skillet (preferably cast iron) over medium heat. Place the meatballs in the hot oil without crowding. Fry them for 1-2 minutes on each side until golden brown, gently turning to prevent sticking. Cook in batches until all are done.
- Serve: Serve warm with your favorite tomato sauce or in your preferred recipes. Avoid simmering the meatballs further in sauce to maintain their texture. Enjoy!
Notes
- Sun-Dried Tomatoes: Use dry sun-dried tomatoes packed in a pouch rather than those packed in oil. If using oil-packed, drain thoroughly and pat dry to reduce added moisture. Chop roughly if not julienned for better mixing.
- Baking Option: Preheat oven to 425°F. Lightly grease a baking sheet or dish, place meatballs evenly spaced, and bake for 13-15 minutes until golden and crisp.
Nutrition
- Serving Size: 5-6 meatballs
- Calories: 190
- Sugar: 2g
- Sodium: 350mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 40mg
