Low Sodium Savory Veggie Meatballs
Experience guilt-free indulgence with these Low Sodium Savory Veggie Meatballs, a wholesome and flavorful plant-based twist on a classic favorite. Packed with protein-rich chickpeas, earthy cremini mushrooms, and fiber-filled rolled oats, these meatballs deliver a hearty texture without relying on added salts. Fresh parsley, garlic, nutritional yeast, and a hint of cumin infuse every bite with robust flavor, while the flaxseed "egg" binds the ingredients together seamlessly. Baked to golden perfection, these meatballs are ideal for health-conscious diners seeking an easy-to-make low-sodium recipe. Serve them warm with pasta, as a sub sandwich filling, or as a crowd-pleasing appetizer—perfect for any occasion!
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Recipe Information
Ingredients
- 15 ounces chickpeas, canned, drained and rinsed
- 8 ounces cremini mushrooms, finely chopped
- 1 cup rolled oats
- 0.5 medium onion, finely chopped
- 3 cloves garlic, minced
- 2 tablespoons ground flaxseeds
- 6 tablespoons water
- 0.25 cup fresh parsley, finely chopped
- 2 tablespoons nutritional yeast
- 1 teaspoon ground cumin
- 0.5 teaspoon ground black pepper
- 2 tablespoons olive oil
Instructions
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a small bowl, combine ground flaxseeds and water. Stir to mix and set aside to thicken for about 5 minutes to create a flaxseed egg.
In a large mixing bowl, use a fork or potato masher to mash the chickpeas until mostly smooth with a few chunks remaining.
Add the chopped mushrooms, oats, onion, minced garlic, parsley, nutritional yeast, cumin, and black pepper to the mashed chickpeas.
Pour in the thickened flaxseed mixture and olive oil over the chickpea mixture.
Mix everything together until well combined, using your hands if necessary, to form a dough-like consistency.
Using your hands, shape the mixture into 18-20 balls, about 1.5 inches in diameter.
Place the meatballs onto the prepared baking sheet and bake in the preheated oven for 20-25 minutes, until they are firm and lightly browned.
Remove from the oven and let them cool for a few minutes before serving.
Serve warm as an appetizer, over pasta, or in a sub sandwich. Enjoy your savory low-sodium veggie meatballs!
Nutrition Facts
Calories |
1500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.3 g | 67% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 798 mg | 35% | |
| Total Carbohydrate | 199.6 g | 73% | |
| Dietary Fiber | 52.7 g | 188% | |
| Total Sugars | 28.6 g | ||
| Protein | 70.7 g | 141% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 493 mg | 38% | |
| Iron | 18.8 mg | 104% | |
| Potassium | 3439 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
