High Protein Split Pea Meatballs
Grab the bag of split peas in your pantry and make a batch of high protein split pea meatballs! They are vegan, gluten-free, and so tasty, both for meals and snacking!
Servings: 20 meatballs
Ingredients
- 1 tablespoon oil of your choice or 2 tablespoons water, for oil-free
- 1 and 1/4 cups finely chopped onion about 1 medium-small onion
- 4 cloves garlic minced
- 1 tablespoon herbes de Provence or dried Italian herbs
- 1/2 cup 98 g dried split peas (yellow or green), rinsed
- 1/2 cup 90 g long grain brown rice
- 4 cups 1 L water
- 1/2 cup packed parsley leaves, chopped
- 1/4 cup 30 g chickpea flour
- 1/2 teaspoon fine sea salt more or less, to taste
- 1/8 teaspoon cracked black pepper
Instructions
- In a medium saucepan, heat the oil (or 2 tablespoons water) over medium high heat. Add the onion and cook, stirring, for 6 to 7 minutes until softened. Add the garlic; cook and stir for 1 minute longer.
- Add the split peas, rice, dried herbs and 4 cups water to the pan. Bring to a boil; continue boiling for 15 minutes longer. Reduce heat to low and cover the pan with a lid. Cook for another 40 to 45 minutes, or until the rice is cooked through, the peas are very tender, and most (but not all) of the liquid is absorbed. Remove from heat and cool slightly or completely.
- Preheat the oven to 425F (210C). Line a large baking sheet with parchment paper.
- Add the parsley, chickpea flour, salt and pepper, stirring until combined. The mixture should be firm enough to shape, but still moist (add more water or chickpea flour as needed).
- Scoop 20 equal sized scoops (about a heaping tablespoon)of meatball mixture and shape each into a ball; place on the prepared baking sheet.
- Bake in the preheated oven for 12 to 15 minutes until they are golden brown and crispy-looking at the edges.
- Serve warm, plain or topped with any sauce of choice, or in a pita/naan, or as a snack.
Notes
Storage: Store the meatballs in an airtight container in the refrigerator for 3 days or the freezer for up to 6 months.
Green Split Peas: Yes, you can definitely use green split peas to make this recipe! The only difference will be the final color.
Garlic Tip: In a pinch (or to save time), use 1 tablespoon garlic powder in place of the minced garlic.
Vary the Herbs: The dried Italian herbs can be replaced with other dried herbs or spices, to your liking. Add Indian spices, Middle Eastern spices, Mexican spices, or other dried herbs (e.g., dried tarragon, thyme, or dill).
Nutrition
Serving: 5meatballs | Calories: 188kcal | Carbohydrates: 34.1g | Protein: 8.6g | Fat: 4.5g | Saturated Fat: 0.6g | Sodium: 298.7mg | Fiber: 7.6g | Sugar: 3.4g