Enjoying vegetarian proteins such as beans is beneficial, whether you follow a vegetarian diet or not. Why? In addition to providing protein, they provide fiber and phytonutrients, which animal proteins do not. They are low in saturated fat, unlike some animal proteins. Try these for a Meatless-Monday meal over whole wheat pasta or in a whole wheat pita pocket for a meatball sub!
Ingredients
Oats
- 1 cup
Chickpeas
- 1 (15.5-oz) can low-sodium chickpeas (or black beans)
Garlic
- 2 cloves or ¼ teaspoon garlic powder
Egg
- 1 large (or flax egg*)
Seasoning
- 2 teaspoons Italian seasoning or your favorite seasoning blend
Salt
- 1 teaspoon
Oil
- 1 Tablespoon avocado, canola, sesame, peanut or light olive oil
Instructions
Step 1
Preheat the oven to 400°F.
Step 2
Blend oats in a blender or food processor until they are a flour-like consistency.
Step 3
Add beans, garlic cloves, egg, Italian seasoning, and salt and mix until well combined.
Step 4
Drizzle oil onto a baking sheet and spread to cover.
Step 5
Roll the mixture into 12 even balls, evenly space on the baking sheet and bake for 12-15 minutes, flipping the meatballs over after 6 minutes for even browning.
Step 6
Serve with your favorite sauce. Enjoy over pasta or in a pita pocket for a meatball sandwich!
Notes
* Flax egg
1 Tablespoon ground flaxseed + 3 Tablespoons water = 1 egg