18 Italian Vegetarian Meatball Recipe Experience Flavor Like Never Before!

Published on: Mar 17, 2024

Eating a vegetarian diet has become increasingly popular in recent years, with more and more people choosing to reduce or eliminate their consumption of meat. However, this doesn't mean giving up on delicious and satisfying meals. In fact, there are plenty of tasty and nutritious vegetarian options out there, including this Italian vegetarian meatball recipe. These meatballs are made with a variety of flavorful ingredients and are perfect for topping pasta, adding to a sandwich, or simply enjoying on their own. Follow this simple recipe and you'll have a delicious and versatile vegetarian dish in no time.

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Healthy Italian Vegan Meatballs & Marinara Sauce

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Indulge in the flavors of Italy with these healthy and delicious vegan meatballs and marinara sauce. Made with nutrient-rich ingredients like chickpeas, quinoa, and fresh herbs, these meatballs are packed with protein and flavor. Serve them over your favorite pasta or as a standalone dish for a satisfying and guilt-free meal.
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Ingredients:

For the meatballs:

  • Eggs - 2 large
  • Breadcrumbs - 1 cup
  • Grated Parmesan cheese - 1/2 cup
  • Minced garlic - 2 cloves
  • Fresh parsley - 1/4 cup, chopped
  • Salt and pepper - to taste
  • Canned chickpeas - 1 can, drained and rinsed
  • Walnuts - 1/2 cup, chopped
  • Olive oil - 2 tablespoons

For the sauce:

  • Olive oil - 2 tablespoons
  • Minced garlic - 2 cloves
  • Diced tomatoes - 1 can
  • Tomato paste - 1 tablespoon
  • Dried oregano - 1 teaspoon
  • Salt and pepper - to taste

Instructions:

  1. In a large mixing bowl, beat the eggs and add in the breadcrumbs, parmesan cheese, minced garlic, parsley, salt, and pepper. Mix well.
  2. Drain and rinse the chickpeas and pat them dry. Then, add them to the mixing bowl along with the chopped walnuts. Stir until everything is well combined.
  3. Heat a large skillet over medium heat and add olive oil. While the oil is heating up, form the chickpea mixture into small balls, about 1 inch in diameter.
  4. Carefully place the meatballs into the hot oil and cook for about 3-4 minutes on each side, until they are golden brown and crispy.
  5. Remove the meatballs from the skillet and set them aside on a plate lined with paper towels to absorb any excess oil.
  6. In the same skillet, add another 2 tablespoons of olive oil and the minced garlic for the sauce. Cook for about 1 minute, until fragrant.
  7. Add in the diced tomatoes, tomato paste, oregano, salt, and pepper. Stir well and let the sauce simmer for about 5-10 minutes.
  8. Once the sauce has thickened, add the cooked meatballs back into the skillet and toss them gently with the sauce.
  9. Serve the Italian vegetarian meatballs over your favorite pasta, on a sandwich, or enjoy them on their own. Buon appetito!

This Italian vegetarian meatball recipe is not only delicious, but it's also packed with protein and nutrients from the chickpeas and walnuts. Plus, the use of canned chickpeas makes this dish budget-friendly and convenient. Give it a try and see for yourself how tasty and satisfying vegetarian meals can be.

18 italian vegetarian meatball recipe Experience flavor like never before!

Healthy Italian Vegan Meatballs & Marinara Sauce

yield: 12 total time: 60 minutes
4.3 Stars (27 reviews)
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Ingredients

  • 2 Flax egg 2 tbsp flax seeds + 6 tbsp water, wait 15 min
  • 1/2 cup onion chopped
  • 1 garlic clove pressed
  • 2 cans chick peas drained/rinsed, but save the aquafaba though, use it in VanillaCrunnch’s chocolate mousse recipe for dessert !
  • 1/4 cup almond flour or breadcrumbs
  • 1/2 cup ketchup PETA.org: Heinz brand is vegan
  • 1/4 cup chopped cilantro
  • 1 tablespoon nutritional yeast
  • 1 teaspoon italian seasoning – Basil, Oregano
  • 1 pinch salt and cayenne pepper, only if you like it hot
  • 1/4 cup onion chopped
  • 1 garlic clove pressed, I use this press
  • 2 cups tomatoes cored & chopped
  • 4 1/2 ounces tomato paste tube, I use this brand
  • 1/4 cup cilantro chopped
  • 1 teaspoon italian seasoning – Basil, Oregano
  • 1 bay leaf
  • 1 dash salt and pepper

Nutrition

  • Calories : 160 calories
  • Carbohydrate : 26 grams
  • Cholesterol : 40 milligrams
  • Fat : 3 grams
  • Fiber : 4 grams
  • Protein : 10 grams
  • Sodium : 530 milligrams
  • Sugar : 6 grams
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