Eggplant Meatballs

Name: Eggplant Meatballs
Cuisine: European, Mediterranean, Italian
Ingredients: 1 tablespoon chia seeds; 3 tablespoons water; 1/4 cup low sodium or no-salt-added vegetable broth, or more as needed; 1 small onion, chopped; 3 cloves garlic, chopped; 1 medium unpeeled eggplant, chopped; 1 1/2 cups cooked or 1 (15 ounce) can low sodium or no-salt-added chickpeas, drained; 1/4 cup fresh chopped parsley; 1/4 cup unfortified nutritional yeast; 1 cup whole wheat panko or breadcrumbs; 1/2 teaspoon dried oregano; 1/2 teaspoon dried basil; pinch red chili flakes, or to taste; 2 cups low sodium or no-salt-added pasta sauce

9 steps

Meatballs made with eggplant? What a great idea! Serve them on a bed of zucchini noodles or with your favorite bean pasta.

Updated at: Thu, 17 Aug 2023 07:38:08 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories212 kcal (11%)

Total Fat3.9 g (6%)

Carbs34.6 g (13%)

Sugars11.2 g (12%)

Protein11 g (22%)

Sodium164.9 mg (8%)

Fiber9.9 g (35%)

% Daily Values based on a 2,000 calorie diet

Ingredients

5 servings

1 tablespoonchia seeds

3 tablespoonswater

¼ cuplow sodium vegetable broth

or no-salt-added, or more as needed

medium, unpeeled, chopped

15 ouncecan low sodium chickpeas

cooked, or no-salt-added, drained

¼ cupparsley

fresh, chopped

¼ cupnutritional yeast

unfortified

1 cupwhole wheat panko

or breadcrumbs

½ teaspoondried oregano

½ teaspoondried basil

red chili flakes

or to taste

2 cupslow sodium pasta sauce

or no-salt-added

Instructions

Step 1

Preheat oven to 375 degrees F.

Step 2

Whisk the chia seeds and water together in a small bowl and let sit for at least 10 minutes.

Step 3

Heat 2 tablespoons of vegetable broth in a medium skillet and saute the onion and garlic for five minutes or until the onion is translucent. Add the eggplant and continue cooking for an additional 12-15 minutes, or until eggplant is soft, stirring occasionally and adding additional vegetable broth as needed to prevent burning.

Step 4

Place the eggplant mixture in a mixing bowl and stir in the chia mixture, chickpeas and parsley.

Step 5

Place in a food processor and pulse until chopped but not pureed. Return to the bowl and stir in nutritional yeast, panko, oregano, basil and red chili flakes. Mix well, then roll into balls.

Step 6

Place on a parchment-lined baking sheet and bake for 30 minutes, turning occasionally.

Step 7

Serve topped with pasta sauce.

Step 8

Makes about 30 eggplant balls.

Step 9

Note: Delicious served on top of sauteed zucchini "noodles".

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