Chickpea Balls in Marinara Sauce is a delightful dish that combines the wholesome goodness of chickpeas with a rich, flavorful tomato sauce. This recipe is perfect for those who enjoy plant-based meals or are seeking a healthier version of classic comfort food. Whether served over spaghetti, with crusty bread, or on their own, these chickpea balls are sure to satisfy your cravings while providing nutritional benefits.
Why make this recipe
Making Chickpea Balls in Marinara Sauce is an excellent choice for many reasons. First, chickpeas are packed with protein, fiber, and essential nutrients, making them a nutritious option for any meal. This recipe is also vegan and gluten-free, catering to various dietary needs. The combination of chickpeas and wholesome ingredients creates a satisfying dish that doesn’t compromise on taste. Moreover, it is a straightforward recipe that even beginner cooks can master. With minimal preparation and cooking time, this dish can quickly become a family favorite.
How to make Chickpea Balls in Marinara Sauce
Making Chickpea Balls in Marinara Sauce is a simple process that involves preparing both the chickpea balls and the marinara sauce. Follow these steps for a delicious result.
Ingredients:
- 1 tablespoon coconut oil (plus more for baking sheet)
- 1/4 cup white onion (diced small)
- 2 (15 ounce) cans chickpeas (drained and rinsed)
- 1/2 cup whole wheat flour (60 grams)
- 2 teaspoons sea salt
- 1/4 teaspoon freshly ground black pepper
- 1 (28 ounce) can diced tomatoes (795 grams)
- 1 (6 ounce) can tomato paste (170 grams)
- 1 tablespoon pure maple syrup
- 1 tablespoon balsamic vinegar
- 1/2 cup water (120 milliliters)
- 1 small white onion (diced)
- 1 teaspoon garlic powder
- 2 bay leaves
- 1 tablespoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Directions:
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Preheat your oven to 350°F (175°C) and lightly grease a baking sheet with coconut oil to prevent sticking.
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In a skillet, heat 1 tablespoon of coconut oil over medium-high heat. Add the diced onion and sauté for about 10 minutes until softened and translucent.
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In a food processor, combine the sautéed onion, drained chickpeas, whole wheat flour, sea salt, and black pepper. Pulse the mixture until combined but still chunky. Avoid pureeing the mixture completely for the best texture.
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Once mixed, roll the mixture into 48 balls, about 1 inch in diameter, and place them on the prepared baking sheet.
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Bake the chickpea balls in the preheated oven for 30 minutes, turning them halfway through the cooking time to ensure they brown evenly.
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While the chickpea balls are baking, you can prepare the marinara sauce. In a slow cooker, combine the diced tomatoes, tomato paste, maple syrup, balsamic vinegar, water, the remaining diced onion, garlic powder, bay leaves, dried basil, dried oregano, salt, and pepper.
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Set the slow cooker on LOW and cook the sauce for 8 hours, allowing the flavors to meld beautifully.
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Once the slow-cooked marinara sauce is ready, remove the bay leaves and stir well before serving.
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Serve the baked chickpea balls hot, drenching them in the marinara sauce. Garnish as desired.
How to serve Chickpea Balls in Marinara Sauce
Chickpea Balls in Marinara Sauce can be served in several delightful ways. Serve them over a bed of spaghetti or quinoa for a hearty meal. You can also place them inside a crusty bread roll for a delicious sandwich. Another option is to serve them on a platter with the marinara sauce on the side for a fun appetizer or snack. Pairing this dish with a green salad adds freshness and balance to your meal.
How to store Chickpea Balls in Marinara Sauce
If you have leftovers, storing Chickpea Balls in Marinara Sauce is quite simple. Let the dish cool to room temperature, then transfer the chickpea balls and marinara sauce into airtight containers. Store them in the refrigerator, where they will keep well for about 3 to 4 days. For longer storage, you can freeze the chickpea balls and sauce in freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight before reheating and enjoying again.
Tips to make Chickpea Balls in Marinara Sauce
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Adjust seasoning: Feel free to adjust the seasonings according to your taste. Add a pinch of extra salt, pepper, or herbs to enhance the flavor.
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Add veggies: You can add finely grated carrots, zucchini, or any other vegetable to the chickpea mixture for extra nutrition and flavor.
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Use fresh herbs: If you have fresh basil or oregano, use them instead of dried for a more vibrant taste in your sauce.
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Bake to crisp: If you prefer a crispier texture, you can broil the chickpea balls for an additional 2-3 minutes after they have baked.
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Serve warm: Always serve the chickpea balls hot for the best flavor experience.
Variation (if any)
There are many ways to vary the recipe according to personal preference. For instance, you could change the type of beans used in the balls; black beans or pinto beans work well too. Additionally, consider making a different sauce, such as pesto or a creamy tahini sauce, instead of marinara for a unique twist. Instead of baking, you can pan-fry the chickpea balls in a little coconut oil for a different texture.
FAQs
1. Can I make these chickpea balls ahead of time?
Yes, you can prepare the chickpea balls a day in advance and store them in the refrigerator. Just bake them on the day you plan to serve.
2. Can I use canned chickpeas?
Yes, canned chickpeas work perfectly for this recipe. Just ensure you drain and rinse them thoroughly before use.
3. How do I know when the chickpea balls are done?
The chickpea balls should be golden brown and firm to the touch. It’s best to turn them halfway through baking for an even result.
4. Can I make this recipe spicy?
Absolutely! You can add red pepper flakes, cayenne pepper, or diced jalapeños to the chickpea mixture for some heat.
5. What do you recommend as a side dish?
A simple green salad or steamed vegetables would pair well with the chickpea balls in marinara sauce. Garlic bread is also a classic choice.
Nutritional Information (per serving)
- Calories: 180
- Protein: 8g
- Carbohydrates: 28g
- Dietary Fiber: 8g
- Sugars: 3g
- Fat: 4g
- Sodium: 400mg
Chickpea Balls in Marinara Sauce is a wholesome dish that brings comfort and nutrition to the table. Give it a try and enjoy a delicious meal that everyone will love!