Name: Vegetarian Sesame Chickpea Meatballs Recipe
Ingredients: Chickpeas (2 cans, 15 ounces each, drained and rinsed): The star of the show! Chickpeas, also known as garbanzo beans, form the base of our meatballs. They provide a hearty, slightly nutty flavor and a wonderful texture that, when properly prepared, mimics the satisfying bite of meat. It’s crucial to drain and rinse the chickpeas thoroughly to remove excess sodium and the canning liquid, which can make the meatballs too wet. Using canned chickpeas offers convenience, but you could also cook your own from dried beans – just ensure they are cooked until very tender.; Panko Breadcrumbs (1 cup): Panko breadcrumbs are Japanese-style breadcrumbs that are larger and flakier than traditional breadcrumbs. This unique texture is key to achieving light and airy meatballs. Panko absorbs moisture effectively, helping to bind the mixture and prevent it from becoming dense or soggy. If you don’t have panko, you can use regular breadcrumbs, but the texture will be slightly denser. For a gluten-free option, use gluten-free panko or finely ground gluten-free breadcrumbs.; Sesame Oil (2 tablespoons): Sesame oil is the flavor powerhouse in this recipe. Its rich, nutty, and slightly toasted flavor is the signature element that defines these meatballs as “sesame chickpea meatballs.” Use toasted sesame oil for the most intense flavor. A little goes a long way, so two tablespoons are perfect to infuse the entire batch with that characteristic sesame aroma. Do not substitute with regular vegetable oil, as you will miss out on a significant layer of flavor.; Tahini (2 tablespoons): Tahini is a paste made from ground sesame seeds. It adds a creamy richness, depth of flavor, and helps to bind the meatballs. Tahini complements the sesame oil beautifully, enhancing the overall sesame profile of the dish. Look for tahini that is smooth and pourable. If your tahini is very thick, you might need to add a tiny bit of water to thin it out slightly before adding it to the mixture. In a pinch, you could try substituting with another nut butter like almond butter or cashew butter, but the flavor will be different.; Soy Sauce (2 tablespoons): Soy sauce provides the essential savory and umami notes that balance the sweetness of the sesame and chickpeas. It adds depth and complexity to the flavor profile, preventing the meatballs from tasting bland. Use low-sodium soy sauce to control the salt content. For a gluten-free option, use tamari, which is typically gluten-free soy sauce. Coconut aminos can also be used for a soy-free and gluten-free alternative, although it will be slightly sweeter.; Fresh Ginger (1 tablespoon, grated): Fresh ginger adds a warm, pungent, and slightly spicy kick that cuts through the richness of the sesame and tahini. It brightens the flavor profile and adds a layer of complexity. Use fresh ginger for the best flavor; ground ginger will not provide the same vibrant taste. Peel the ginger before grating it using a microplane or a fine grater.; Garlic (2 cloves, minced): Garlic is a fundamental flavor enhancer in countless dishes, and these meatballs are no exception. It provides a savory, aromatic base that complements the ginger and sesame. Use fresh garlic for the best flavor; garlic powder can be used in a pinch, but the fresh garlic will have a more pronounced and nuanced taste. Mince the garlic finely to ensure it disperses evenly throughout the meatball mixture.; Green Onions (2, thinly sliced): Green onions, also known as scallions, add a mild oniony flavor and a touch of freshness to the meatballs. They also provide a pop of color and visual appeal. Thinly slice the green onions, using both the white and green parts. If you don’t have green onions, you can use a small amount of finely chopped shallot or white onion.; Egg (1 large): The egg acts as a binder, holding all the ingredients together and preventing the meatballs from crumbling. It also adds a bit of moisture and richness to the texture. If you need a vegan option, you can try using a flax egg (1 tablespoon flaxseed meal mixed with 3 tablespoons water, let sit for 5 minutes to thicken) or a commercial egg replacer, but the texture might be slightly different.; Sesame Seeds (for coating, optional): Coating the meatballs in sesame seeds before baking or frying adds a beautiful visual appeal and an extra layer of sesame flavor and crunch. Use either white or black sesame seeds, or a mix of both for a more visually interesting look. Toasted sesame seeds will provide an even more intense flavor. This step is optional, but highly recommended for both flavor and presentation.; Salt and Black Pepper (to taste): Essential seasonings to enhance all the flavors and bring the dish together. Season generously to taste, keeping in mind that soy sauce is already salty, so start with a moderate amount and adjust as needed. Freshly ground black pepper will provide the best flavor.

Ingredients

Chickpeas (2 cans, 15 ounces each, drained and rinsed): The star of the show! Chickpeas, also known as garbanzo beans, form the base of our meatballs. They provide a hearty, slightly nutty flavor and a wonderful texture that, when properly prepared, mimics the satisfying bite of meat. It’s crucial to drain and rinse the chickpeas thoroughly to remove excess sodium and the canning liquid, which can make the meatballs too wet. Using canned chickpeas offers convenience, but you could also cook your own from dried beans – just ensure they are cooked until very tender.

Panko Breadcrumbs (1 cup): Panko breadcrumbs are Japanese-style breadcrumbs that are larger and flakier than traditional breadcrumbs. This unique texture is key to achieving light and airy meatballs. Panko absorbs moisture effectively, helping to bind the mixture and prevent it from becoming dense or soggy. If you don’t have panko, you can use regular breadcrumbs, but the texture will be slightly denser. For a gluten-free option, use gluten-free panko or finely ground gluten-free breadcrumbs.

Sesame Oil (2 tablespoons): Sesame oil is the flavor powerhouse in this recipe. Its rich, nutty, and slightly toasted flavor is the signature element that defines these meatballs as “sesame chickpea meatballs.” Use toasted sesame oil for the most intense flavor. A little goes a long way, so two tablespoons are perfect to infuse the entire batch with that characteristic sesame aroma. Do not substitute with regular vegetable oil, as you will miss out on a significant layer of flavor.

Tahini (2 tablespoons): Tahini is a paste made from ground sesame seeds. It adds a creamy richness, depth of flavor, and helps to bind the meatballs. Tahini complements the sesame oil beautifully, enhancing the overall sesame profile of the dish. Look for tahini that is smooth and pourable. If your tahini is very thick, you might need to add a tiny bit of water to thin it out slightly before adding it to the mixture. In a pinch, you could try substituting with another nut butter like almond butter or cashew butter, but the flavor will be different.

Soy Sauce (2 tablespoons): Soy sauce provides the essential savory and umami notes that balance the sweetness of the sesame and chickpeas. It adds depth and complexity to the flavor profile, preventing the meatballs from tasting bland. Use low-sodium soy sauce to control the salt content. For a gluten-free option, use tamari, which is typically gluten-free soy sauce. Coconut aminos can also be used for a soy-free and gluten-free alternative, although it will be slightly sweeter.

Fresh Ginger (1 tablespoon, grated): Fresh ginger adds a warm, pungent, and slightly spicy kick that cuts through the richness of the sesame and tahini. It brightens the flavor profile and adds a layer of complexity. Use fresh ginger for the best flavor; ground ginger will not provide the same vibrant taste. Peel the ginger before grating it using a microplane or a fine grater.

Garlic (2 cloves, minced): Garlic is a fundamental flavor enhancer in countless dishes, and these meatballs are no exception. It provides a savory, aromatic base that complements the ginger and sesame. Use fresh garlic for the best flavor; garlic powder can be used in a pinch, but the fresh garlic will have a more pronounced and nuanced taste. Mince the garlic finely to ensure it disperses evenly throughout the meatball mixture.

Green Onions (2, thinly sliced): Green onions, also known as scallions, add a mild oniony flavor and a touch of freshness to the meatballs. They also provide a pop of color and visual appeal. Thinly slice the green onions, using both the white and green parts. If you don’t have green onions, you can use a small amount of finely chopped shallot or white onion.

Egg (1 large): The egg acts as a binder, holding all the ingredients together and preventing the meatballs from crumbling. It also adds a bit of moisture and richness to the texture. If you need a vegan option, you can try using a flax egg (1 tablespoon flaxseed meal mixed with 3 tablespoons water, let sit for 5 minutes to thicken) or a commercial egg replacer, but the texture might be slightly different.

Sesame Seeds (for coating, optional): Coating the meatballs in sesame seeds before baking or frying adds a beautiful visual appeal and an extra layer of sesame flavor and crunch. Use either white or black sesame seeds, or a mix of both for a more visually interesting look. Toasted sesame seeds will provide an even more intense flavor. This step is optional, but highly recommended for both flavor and presentation.

Salt and Black Pepper (to taste): Essential seasonings to enhance all the flavors and bring the dish together. Season generously to taste, keeping in mind that soy sauce is already salty, so start with a moderate amount and adjust as needed. Freshly ground black pepper will provide the best flavor.

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Instructions

Prepare the Chickpea Mixture: Begin by ensuring your chickpeas are well-drained and rinsed. This is a crucial step to prevent excess moisture in your meatballs. In a large bowl, add the drained and rinsed chickpeas. Using a fork or a potato masher, roughly mash the chickpeas. You don’t want to puree them completely; some texture is desirable for a more meatball-like consistency. You should still see some whole or half chickpeas in the mixture. Over-mashing can result in a paste-like texture, which is not ideal.

Combine Wet Ingredients: To the bowl of mashed chickpeas, add the sesame oil, tahini, soy sauce, grated fresh ginger, minced garlic, and the thinly sliced green onions. These wet ingredients will infuse the chickpeas with flavor and help bind the mixture. Stir everything together thoroughly until the wet ingredients are evenly distributed throughout the mashed chickpeas. Take a moment to inhale the aromas – the sesame and ginger are already starting to come alive!

Incorporate Dry Ingredients and Egg: Now, add the panko breadcrumbs and the egg to the chickpea mixture. The panko breadcrumbs will absorb excess moisture and provide structure, while the egg will act as a binder. Season generously with salt and black pepper to taste. Remember that soy sauce is already salty, so start with a moderate amount of salt and adjust later if needed. Mix everything together well with your hands or a spoon until all the ingredients are thoroughly combined and a cohesive mixture forms. Be careful not to overmix; mixing just until everything is incorporated is sufficient. Overmixing can make the meatballs tough.

Form the Meatballs: Once the mixture is well combined, it’s time to form the meatballs. Take approximately 2 tablespoons of the chickpea mixture and roll it between your palms to form a round meatball. Aim for consistent size for even cooking. You can use a tablespoon or a small cookie scoop to ensure uniform portions. If desired, for an extra touch of flavor and texture, roll each meatball in sesame seeds to coat. Place the formed meatballs on a baking sheet lined with parchment paper or lightly greased. This will prevent sticking and ensure easy cleanup.

Bake or Fry (or Air Fry) the Meatballs: You have a few cooking options for these meatballs, each yielding slightly different results:
- Baking: For a healthier option and hands-off cooking, bake the meatballs in a preheated oven at 400°F (200°C) for 20-25 minutes, or until golden brown and heated through. Baking will result in a slightly drier and firmer texture. Flip the meatballs halfway through baking to ensure even browning on all sides.
- Pan-Frying: For a crispier exterior and richer flavor, pan-fry the meatballs. Heat a tablespoon or two of vegetable oil or sesame oil in a large skillet over medium heat. Once the oil is hot, add the meatballs to the skillet in a single layer, being careful not to overcrowd the pan. Cook for about 3-4 minutes per side, turning occasionally, until golden brown and heated through. Pan-frying will give you a lovely crispy crust and a slightly softer interior compared to baking.
- Air Frying: For a quicker and slightly healthier crispy option, air fry the meatballs. Preheat your air fryer to 375°F (190°C). Place the meatballs in the air fryer basket in a single layer, being careful not to overcrowd. Air fry for 12-15 minutes, or until golden brown and heated through, shaking the basket halfway through for even cooking. Air frying will result in a crispy exterior similar to pan-frying but with less oil.

Serve and Enjoy: Once the meatballs are cooked through and golden brown, remove them from the oven, skillet, or air fryer. Let them cool slightly before serving. These Vegetarian Sesame Chickpea Meatballs are incredibly versatile and can be served in numerous ways. Refer to the “How to Serve” section for delicious serving suggestions. Enjoy your flavorful and satisfying homemade vegetarian meatballs!

Nutrition

Serving Size: one normal portion
Calories: 200-250
Sugar: 2-3g
Sodium: 300-400mg
Fat: 10-14g
Saturated Fat: 1-2g
Unsaturated Fat: 8-12g
Carbohydrates: 20-25g
Fiber: 5-7g
Protein: 8-10g
Cholesterol: 20-30mg