Sun-Dried Tomato & Basil Meatballs

14 40 230
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 15
Sun-Dried Tomato & Basil Meatballs
Health Rating

Ingredients


1/3 cup Basil, fresh (chopped)
1 can (15oz) Chickpeas, canned, drained (drained, rinsed, dried)
2 tbsp Extra virgin olive oil (divided, plus extra for sauteing)
1 tbsp Flaxseed meal (ground) (for flax egg)
3 clove(s) Garlic (minced)
1 tbsp Oregano, dried (optional)
3 tbsp Panko bread crumbs (for coating)
3 cup Panko bread crumbs
2 cup (shredded) Parmesan cheese, vegan
2 tbsp Parmesan cheese, vegan (for coating)
1/8 tsp Red pepper flakes (to taste)
1 pinch Salt
1/3 cup Sun-dried tomatoes (dry)
2 1/2 tbsp Water (for flax egg)

Instructions


Preheat oven to 375 degrees and prepare flax egg in your food processor or high speed blender.

Heat a large metal or cast iron skillet over medium heat. Once hot, add 1 Tbsp (15 ml) olive oil and minced garlic. Sauté until slightly browned, stirring often - about 3 minutes. Remove from heat and cool slightly, then add to food processor or blender with flax egg.

Next add panko bread crumbs, basil, sun-dried tomatoes, vegan parmesan cheese, salt and red pepper flakes, dried oregano, and 1 Tbsp olive oil (15 ml). Pulse/blend until small bits remain, scraping down sides as needed.

Next add rinsed/dried chickpeas and blend/pulse until a moldable “dough” is formed, scraping down sides as needed. You do not want the chickpeas to turn into a paste, but you also do not want any left whole.

Taste and adjust seasonings as needed. Add a bit more basil, salt, and panko bread crumbs.

Scoop out rounded 1 Tbsp amounts of dough and gently form/roll into balls - about 15 total. Then roll in additional vegan parmesan cheese-panko bread crumb mixture to coat.

Heat the same skillet you used earlier over medium heat. Once hot, add enough olive oil to form a thin layer on the bottom of the skillet (~2 Tbsp | 30 ml), then add meatballs in two batches, as to not crowd the pan. Add more oil as needed.

Brown for about 5 minutes total, shaking the pan to roll them around to brown all sides. Turn down heat slightly if browning too quickly.

Add sautéed meatballs to a bare baking sheet and transfer to the preheated oven and bake for 15 minutes.

At this time, prep any pasta you want to serve with your meatballs, as well as your favourite marinara sauce.

Once meatballs are golden brown and fairly firm to the touch, remove from oven. Let cool briefly before serving. They will firm up the longer they cool.

To serve, top cooked pasta with marinara sauce and desired number of meatballs. Top with another sprinkle of vegan parmesan cheese and fresh basil (optional).

Leftover meatballs will keep in the refrigerator for 3-4 days, though best when fresh. Reheat in a 350 degree F oven until warmed through, or in the microwave.

To freeze, sauté meatballs as instructed, then transfer to a baking sheet and freeze until completely firm. Then transfer to a freezer safe bag or airtight container and store in the freezer for up to 1 month. Reheat in a 350 degree F oven until completely warmed through.

Enjoy!

Nutrition Facts

Per Portion

Calories 230
Calories from fat 68
Calories from saturated fat 37
Total Fat 7.6 g
Saturated Fat 4.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 1.8 g
Cholesterol 0
Sodium 601 mg
Potassium 131 mg
Total Carbohydrate 31 g
Dietary Fiber 3.3 g
Sugars 3.0 g
Protein 9.0 g

Dietary servings

Per Portion


Grain 0.7
Meat Alternative 0.2
Milk Alternative 0.4
Vegetables 0.3

Energy sources


Pygal55%466.7664100287157208.10162549948630%297.3061991220249224.3563927680804716%338.6259598619761117.6162077521578955%30%16%CarbohydratesFatProtein
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