I don’t want to toot my own horn too much but I really love this recipe. We literally eat this meal every week. First, because it tastes amazing and second, because it’s so quick and easy.
I really like this recipe because it’s a nice combination of making something from scratch (the Garbanzo Bean Balls) and using prepared items (spaghetti and tomato sauce). Of course you could make your own pasta and tomato sauce (it’s not that hard) but very time consuming.
We generally get 14 - 16 balls per batch.
Garbanzo Bean Balls with Pasta
- 1- 15.5 oz. Can Garbanzo Beans- Sodium free
- 3/4 Cup Oatmeal
- 1/2 Cup Walnuts
- 2 Tablespoons Tomato Paste
- 1 Tablespoon Light Yellow Miso
- 1/4 Cup Ketchup
- 1 Tablespoon Vegan Worcestershire Sauce
- 1/2 teaspoon Smoked Paprika
- 1 teaspoon Granulated Garlic
- 1/2 Med Onion, small dice
- 1/4 Cup Fresh Parsley, Chopped
- 1 Tablespoon Flax Meal
- 1 teaspoon Salt (optional) to taste
- 1 Cup Panko
- 1 pack Spaghetti
- 1 Jar Tomato Sauce
- Preheat over to 350 F
- Drain & rinse Garbanzo beans, set aside.
- Saute Onions until translucent, set aside.
- In a food processor, add oats & walnuts mix until smooth. Remove to alarge bowl. Add Paprika, Garlic, Flax & Salt (optional).
- In a food processor, combined the Garbanzo Beans, Miso, Tomato Paste, Ketchup, Vegan Worcestershire sauce, Onions and Parsley. Mix thoroughly. Remove from processor into the large bowl.
- Mix the wet and dry ingredients together by hand.
- Let set for a minimum of 15 minutes. This will allow the Oatmeal & Flax to hydrate. (The longer it sets- the easier it is to form the balls. You can make it a day in advance as well)
- Form balls by hand (golf ball size is ideal). Roll in Panko to coat- patting the panko into the balls.
- Warm a saute pan with grape-seed oil. Cook the balls until golden brown on all sides.
- Place on a lined baking sheet and let warm in oven while pasta and sauce are cooking.
- Cook Pasta according to package instruction.
- Warm Tomato Sauce
- To serve: Place pasta on your plate, add sauce and Chickpea balls and enjoy!
**There are a few tips and shortcuts you can use if needed. Remember that this is cooking (not baking) and it’s fairly forgiving.
- If you don’t have an onion- use some onion powder (1 teaspoon).
- If you don’t have tomato paste- sub some extra ketchup.
- If you don’t have fresh parsley, use dried parsley (1 Tablespoon).
- If you can’t find Sodium Free Beans- cut back or eliminate the extra salt. Remember that the Ketchup, Worcestershire Sauce, Tomato Paste & Tomato Sauce will most likely have added salt.
- The amount of oil is directly related to how large your pan is. If you use a smaller pan you don't have to use as much oil. The pan should have a generous amount of oil covering the bottom of the pan but the balls should not be floating in it.
- If you want to cook oil free, you can bake the Garbanzo Bean Balls at 375 F for about 20- 25 minutes, until lightly brown and hot.