Healthy & Special Diets > Allergy-Friendly Recipes > Soy-Free Recipes > Soy-Free Meat Alternatives

Soy-Free Chickpea & Mushroom Meatballs

Delicious and healthy meatballs made without soy, perfect for those with allergies or dietary restrictions. These meatballs are packed with flavor from chickpeas, mushrooms, and herbs, offering a savory and satisfying alternative to traditional meat-based meatballs. Great in pasta sauces, on sandwiches, or as a standalone appetizer.

Prep Time
20 minutes
Cook Time
25 minutes
Servings
4
Ingredients
  • 1 can (15 ounces) Chickpeas (drained and rinsed)
  • 8 ounces Cremini Mushrooms
  • 1/2 cup Oats (rolled)
  • 1/2 Onion (small, finely chopped)
  • 2 cloves Garlic (minced)
  • 1/4 cup Fresh Parsley (chopped)
  • 2 tablespoons Fresh Basil (chopped)
  • 1 Egg (or flax egg: 1 tbsp flaxseed meal + 3 tbsp water)
  • 2 tablespoons Olive Oil
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  • 1 teaspoon Italian Seasoning

Prepare the Mushrooms

Finely chop the cremini mushrooms. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the mushrooms and cook until they release their moisture and become browned, about 8-10 minutes. Remove from the skillet and set aside to cool slightly.

Sauté Aromatics

In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the chopped onion and garlic and cook until softened, about 5 minutes.

Combine Ingredients

In a large bowl, mash the drained and rinsed chickpeas with a fork or potato masher until mostly smooth. Add the cooked mushrooms, sautéed onion and garlic, oats, parsley, basil, egg (or flax egg), salt, pepper, and Italian seasoning. Mix well until all ingredients are evenly combined.

Form Meatballs

Using your hands, form the mixture into small meatballs, about 1-inch in diameter.

Bake or Pan-Fry

Baking: Preheat oven to 375°F (190°C). Place the meatballs on a baking sheet lined with parchment paper. Bake for 20-25 minutes, or until golden brown and cooked through. Pan-Frying: Heat a small amount of olive oil in a skillet over medium heat. Cook the meatballs, turning occasionally, until browned on all sides and cooked through, about 10-15 minutes.

Serving Suggestions

Serve the soy-free chickpea and mushroom meatballs with your favorite pasta sauce, on sandwiches, or as a standalone appetizer. Garnish with fresh parsley or basil, if desired.

Nutrition Facts Estimated per 100g of product

(Note: Nutritional information is an estimate and may vary based on specific ingredients and preparation methods.)

  • Calories: Approximately 180-200
  • Protein: 8-10g
  • Fat: 8-10g
  • Carbohydrates: 15-18g

Other Important Considerations for Nutrition

  • Fiber: Chickpeas and oats contribute to a good source of dietary fiber.
  • Vitamins and Minerals: Mushrooms and herbs provide essential vitamins and minerals.
  • Sodium: Adjust the amount of salt based on your dietary needs.

← Soy-Free Chicken and Vegetable Stir-Fry Soy-Free Lentil Loaf with Tomato Glaze →

FAQ

  • Can I freeze these meatballs?

    Yes, you can freeze these meatballs. Allow them to cool completely, then place them in a freezer-safe bag or container. They can be stored in the freezer for up to 2-3 months. Reheat in the oven or skillet until warmed through.
  • Can I use other types of mushrooms?

    Yes, you can use other types of mushrooms, such as shiitake, oyster, or portobello, depending on your preference. The flavor may vary slightly.
  • What can I use instead of oats?

    If you are looking for a gluten-free option, you can use gluten-free breadcrumbs or quinoa flakes instead of oats.