Vegetarian Sesame Chickpea Meatballs Recipe

I developed Garbanzo Bean Meatballs that combine sesame and chickpeas into a simple, meal-prep friendly, naturally gluten free recipe you can easily make vegan.

I never thought a weeknight dinner could be this interesting, but these vegetarian chickpea meatballs surprised me. Chickpeas and tahini pair in a way that makes each bite both nutty and satisfying, with a crisp exterior and tender center, kind of addictive.

They’re perfect for Healthy Meatless Meal Prep since they hold up all week, and honestly I call them Garbanzo Bean Meatballs when I want people to pay attention. I like that they’re simple, high on protein without meat and you can tweak them to whatever you have on hand.

You’ll want to make extras, trust me.

Ingredients

• Chickpeas offer protein and fiber nutty, hearty base for meatball texture.
• Tahini gives creamy sesame flavor, it adds healthy fats and moisture.
• Almond flour adds tender crumb, lower carbs and vitamin E boost.
• Toasted sesame oil brings deep toasty aroma, a little goes far.
• Tamari adds savory umami and saltiness, use sparingly for sodium control.
• Lemon brightens everything with fresh acidity, balances rich flavors.
• Egg binds the mix, flax egg works great as a vegan binder.
• Parsley or cilantro add fresh herb lift, cilantro is punchier.
• Toasted sesame seeds give crunch and extra nutty sesame finish.

Ingredient Quantities

• 2 (15 oz) cans chickpeas, drained and rinsed well (about 3 cups)
• 1/2 cup almond flour (or 1/2 cup gluten free breadcrumbs)
• 1/3 cup finely chopped yellow onion
• 2 cloves garlic, minced
• 2 tablespoons tahini
• 1 tablespoon toasted sesame oil
• 1 tablespoon tamari or soy sauce
• 1 tablespoon lemon juice
• 1 large egg or 1 flax egg (1 tablespoon ground flax + 3 tablespoons water)
• 3 tablespoons chopped fresh parsley or cilantro
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon black pepper
• 3 tablespoons sesame seeds, toasted, plus extra for rolling
• 1 to 2 tablespoons olive oil for frying or brushing before baking

How to Make this

1. Preheat oven to 400 F (200 C) if baking, or get a skillet ready for frying; meanwhile dry-toast 3 tablespoons sesame seeds in a small pan over medium heat until fragrant, about 2 to 3 minutes, then set aside.

2. If using a flax egg mix 1 tablespoon ground flax with 3 tablespoons water and let sit 5 minutes; if using a real egg, have it ready.

3. Roughly mash or pulse the drained chickpeas in a food processor so theyre mostly broken but still a bit chunky, don’t puree them into paste or the texture will be mushy.

4. In a small skillet sauté 1/3 cup finely chopped yellow onion with 2 cloves minced garlic in a little oil over medium heat until soft and just starting to brown, about 3 to 4 minutes; let cool a minute.

5. In a large bowl combine the mashed chickpeas, 1/2 cup almond flour (or 1/2 cup gluten free breadcrumbs), the cooled onion and garlic, 2 tablespoons tahini, 1 tablespoon toasted sesame oil, 1 tablespoon tamari or soy sauce, 1 tablespoon lemon juice, the egg or flax egg, 3 tablespoons chopped parsley or cilantro, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and the toasted sesame seeds; mix with your hands or a sturdy spoon until just combined.

6. Test the mixture by squeezing a small amount; if it falls apart add more almond flour or breadcrumbs 1 tablespoon at a time, if it feels too dry add a splash of water or another teaspoon tahini; chill the mixture 15 to 30 minutes to firm up, this makes rolling way easier.

7. Portion and roll into roughly 1 to 1 1/2 inch balls, wet your hands slightly if it sticks; roll each ball in extra sesame seeds to coat.

8. To pan fry: heat 1 to 2 tablespoons olive oil in a skillet over medium and cook the meatballs 3 to 4 minutes per side until golden and crisp. To bake: place on a parchment lined sheet, brush or lightly spray with olive oil, bake at 400 F for 18 to 22 minutes, turning once halfway through and brushing again so they brown evenly.

9. Serve warm with extra tahini, soy sauce, or your favorite dipping sauce; store leftovers in an airtight container in the fridge up to 4 days or freeze for up to 3 months, reheat in a hot skillet or oven for best texture.

Equipment Needed

1. Baking sheet with parchment paper (or a large heavy skillet if you plan to fry)
2. Small skillet or frying pan for toasting sesame seeds and sautéing the onion/garlic
3. Food processor or potato masher/fork to roughly break up the chickpeas
4. Cutting board and a sharp knife for the onion, garlic and herbs
5. Large mixing bowl plus a small bowl for the flax egg or beaten egg
6. Measuring cups and spoons (1/2 cup, tablespoons, teaspoons)
7. Sturdy wooden spoon or spatula and a rubber spatula for scraping the bowl
8. Ice cream scoop or tablespoon for portioning, and your hands for rolling the balls (wet your hands if it sticks)
9. Tongs or a thin spatula for flipping, plus a pastry brush or oil mister for brushing before baking, and a can opener/colander for draining the chickpeas

dont forget to have a clean plate or airtight container ready for leftovers, youll thank me later.

FAQ

Vegetarian Sesame Chickpea Meatballs Recipe Substitutions and Variations

• Chickpeas: swap with 3 cups cooked white beans like cannellini or great northern. They mash smooth and give a mild flavor, you might need a touch more binder if the mix seems wet.
• Almond flour: use 1/2 cup oat flour or 1/2 cup gluten free breadcrumbs instead. If you use rolled oats pulse them quick in a blender so they bind better.
• Tahini: replace with 2 tablespoons peanut butter or sunflower seed butter for similar creaminess. Use sunflower seed if you need nut free, it may taste a bit different but works fine.
• Egg: instead of a large egg try 3 tablespoons aquafaba or keep the flax egg. Aquafaba binds well and keeps them lighter, but watch the texture so the mixture is not too loose.

Pro Tips

– Don’t over-process the chickpeas. Pulse until mostly broken but still a bit chunky, its how you get good texture. If the mix feels too wet add almond flour or crumbs 1 tablespoon at a time, too dry? add a splash of water or another teaspoon tahini. Always squeeze a test ball to check firmness before shaping everything.

– Toast the sesame seeds low and watch them, they go from perfect to bitter fast. When rolling, wet your hands slightly and press seeds onto the surface so they really stick. If you want extra crunch, press them in firmly and give the balls a gentle flattening so more surface area gets browned.

– Choose binding wisely. A real egg gives stronger bind and helps browning; a flax egg is fine but chill longer and handle gently. If baking, brush or lightly oil the tops halfway through so they brown, or bump oven temp for last 5 minutes to crisp without drying the inside.

– Do a taste and cook test first. Fry or bake one ball to check seasoning and doneness, then tweak spices or salt. Make ahead tip: chill the mixture 30 minutes or freeze shaped balls on a tray then bag them. Reheat in a hot skillet or oven to bring back crispness, not the microwave.