These Easy Vegan Meatballs and Spaghetti are infused with amazing Italian dried herbs and flavor. These are baked, not fried, oil-free, dairy-free and made with chickpeas and couscous for amazing texture.
These Easy Vegan Meatballs are LOADED with flavor, Italian spices and wonderful texture. They are made with whole foods and plant-based protein from chickpeas and couscous. They are moist and delicious, and totally oil-free. They are baked and not fried, for a healthier version.
I can’t even count how many times I have been asked about turning my popular Spicy BBQ Lentil Loaf into “meatballs”. Unfortunately, that mixture is way too wet to form into balls, but it has been on my list to create some veggie “meat” balls for a long time. One of my ALL-TIME favorite meals to eat pre-vegan was the classic, Spaghetti and Meatballs. Simple, comforting and delicious. My husband would always take me to eat at Carrabba’s Italian grill and 9 times out of 10, that is what I would get.
INGREDIENTS NEEDED
- Chickpeas
- Onion
- Couscous
- Italian seasoning: I use my homemade Italian seasoning because it’s the best!
- Salsa or my homemade pizza sauce: This gives SO much flavor to these balls. I’ve found too many recipes don’t have enough flavor and these deliver in a big way. You could also try a thick marinara sauce if you like.
- Brown rice flour: Instead of using eggs like in traditional meatballs, the brown rice flour helps to hold these easy vegan meatballs together.
- Chili powder
- Liquid smoke
- Salt & pepper
HOW TO MAKE VEGAN MEATBALLS
Step 1: Cook the couscous.
Step 2: Process the onion and chickpeas in a food processor until chunky.
Step 3: Add the rest of the ingredients (except the brown rice flour and couscous) and process, being careful not to over process.
Step 4: Add the mixture to a bowl and stir in the cooked couscous and brown rice flour until thick and holding together well.
Step 5: Form into balls and bake at 375°F until firm and browned on each side.
HOW TO OBTAIN A MEATY TEXTURE WITHOUT MEAT
So, for the meaty texture, what did I use?? Couscous. Yes, couscous, it has a really chewy, hearty texture that worked freaking amazing in these balls! I tried several different things and I’m here to tell you, none of them were that great, but the couscous was the final win! I tried cornmeal, like I did in my lentil loaf and it didn’t work at all because the balls are so much smaller and cook much faster than the lentil loaf does.
These easy vegan meatballs hold together perfectly and don’t fall apart when you stick your fork into them, just like traditional meat. That was the biggest challenge I found when trialing these.
And oh boy will you be stuffed off this meal, just like a classic spaghetti and meatball dish. I mean, stuffed. Best part about this, besides the yum factor, it is so healthy and cholesterol-free, unlike the meat version.
I hope you all really love these vegan spaghetti and meatballs!
MORE VEGAN DINNER RECIPES
- Vegan Barbecue Lentil Loaf
- Best Vegan Alfredo Sauce
- Pumpkin Chipotle Chili
- Vegan Stuffed Ricotta Shells
- Cheesy Mexican Tortilla Bake
- Chickpea Tomato Ragu
Easy Vegan Meatballs (Baked, Oil-free)
Ingredients
- 1/4 cup couscous + 1/4 cup water I used this Rice Select brand
- 1 15 oz can chickpeas, drained & rinsed & patted dry
- 1/2 cup (75g) chopped onion
- 6-8 Tbsp medium-heat salsa OR my homemade pizza sauce (see directions)
- 3 tablespoons ketchup or more pizza sauce
- 1/2 teaspoon liquid smoke
- 2 tablespoons Italian seasoning (one without salt or red pepper flakes) I use MINE
- 1-2 teaspoons regular chili powder (I used 2 and it has a kick of heat, use 1 for less spicy)
- 1/2 teaspoon black pepper
- 1/2 teaspoon + 1/8 teaspoon more (if needed) fine sea salt
- 1/2 cup (80g) brown rice flour
OPTIONAL FOR SERVING
Instructions
- First, make your couscous. Add the water to a small pot and bring to a boil, AS SOON as it starts bubbling, stir in the couscous quickly and remove from the heat. Cover and let sit for 5 minutes.
- I created this recipe using salsa for a wonderful depth of flavor, but some readers have subbed that with my pizza sauce, so that is an option too, for a more Italian flavor. If doing my pizza sauce, then reduce the Italian seasoning listed above from 2 tablespoons to only 1 (but following the exact recipe of my pizza sauce).
- In a food processor, add your chickpeas and onion and pulse to break up the mixture for a few seconds. Add all of the remaining ingredients, starting with just 6 tablespoons of the salsa or pizza sauce (you'll likely need 8 for the pizza sauce since it's thicker), except the couscous and brown rice flour.
- Pulse for just a few seconds, no more, just until the mixture resembles a wet rough chunky texture similar to a salsa. You don't want to over-blend and puree it too much or the balls will be too wet/mushy (refer to video for visual). You just want to make sure the chickpeas are no longer whole.
- Add the mixture to a large bowl and add the cooked couscous and brown rice flour. Stir for a few minutes until it all comes together in a sticky batter. Press the mixture repeatedly with the back of your spoon to make it come together. If the mixture is not sticking together, add a bit of the remaining salsa only if necessary. Once it is well mixed, place to chill in the fridge for about 20 minutes. This will make it easier to roll into balls.
- Preheat your oven to 375 degrees and line a sheet pan with parchment paper. Roll about 14 golf-sized balls with your hands, making sure they are tight and compact and place on the pan. Bake for 15 minutes on the first side, they should easily turn over. I just used my hand to flip them over. Bake another 15 minutes until firm and getting a nice golden brown crust. If you want them super crispy, go another 5 minutes. These balls are very moist inside so they can withstand the crispy exterior.
- While they are baking, heat up your pasta and marinara sauce of choice, or I highly recommend my 5 minute pizza sauce which works amazing as a spaghetti sauce! When the balls are done, coat them well with lots of sauce and pasta and enjoy!
Notes
Nutrition
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Awesome! Awesome!, Awesome!
made these tonight for dinner…”batter” was thick enough that I did not need to refrigerate.
And I agree …very very filling!
keep them coming Brandi!
I’m so thrilled to hear you loved these so much Susan, thank you so very much for the amazing feedback!!
Best “meat”-like recipe ever! This is a staple in our home now. Love how we can eat pasta and not feel the bloat afterwards. Thanks, Brandi, for a taste-filled dinner meal!
Such a wonderful compliment Courtney, thank you so very much for rating the recipe and I’m so happy it was such a hit!
I’ve tried many meat-less ball recipes over this last year.. however, i’m truly amazed by this vegan italian meatball recipe.
These are absolutely on point! It’s the first time i got a recipe that holds perfectly the sauce, moist inside and not crumbly! I’ve used smoked paprika instead of the liquid smoke and it was great too. I can’t wait to try them with other sauce combinations! Thanks for this fool-proof recipe 😊 i’m in love!
Thank you so very much for the awesome feedback and pic on Instagram! So happy to hear you loved these so much and that these were the meatless balls to impress you out of all you tried! Thanks again for making them!
Well hello, Brandi. Here is yet another winner! I made these bean balls 😉 on Sunday and they came out really good. I didn’t use pasta and ate them with a salad but regardless – very tasty. I might have over-blended them a bit (will keep a closer eye next time around) so when I turned them half way through baking I thought they were still too soft but after baking the next 20 min they came out well.
They were approved by the hubby and my one year old. My husband even “reminded” me to put them on the list for dinner rotation 🙂 You and Natalie (from Feasting on Fruit) keep me busy in the kitchen 😀 While I don’t come up with my own recipes, I love “testing” your recipes. Keep up the good work and thank you from the (no oil low fat) community! 🙂
SO happy to hear they were a hit Milda, so wonderful! Yes, definitely don’t overblend or you’ll get hummus, haha!
I have made the italien meatball in 2 ways, one time with couscous and your recipe and another with quinoawith your recipe. Well my husband and I loved both. I thought that the quinoa was lighter, but perhaps more nutritious. You know, both are very good and I thank you. , Kerstin
So wonderful to hear that Kerstin!! Thank you so much for letting me know!
I made today and they were perfect!
I think mine was a bit easier as I used fresh cooked garbanzo beans (chickpeas) but I under cooked slightly (only about an hour). Sort of like al-dente for pasta!
I pulsed 2 cups until it was small crumbles, a little like when I put my nuts in the nut grinder. I just minced the onion by hand and then mixed it all in a bowl.
I didn’t have to refrigerate as the texture was perfect. I used my medium cookie scoop and made 26 balls!
I’ve already eaten about 10 of them! The first good meal I’ve had in 3 months since I had to go 100% fat free (gallbladder and liver problems).
Thank you again for a wonderful recipe.
So very happy you loved this recipe Jeanne! And wow, what a compliment that is the first good meal you’ve had in 3 months, so glad it was a hit! Thanks so much for leaving feedback!
Oh Brandi! You are one talented wonderful woman and I am SO glad and happy of social media as I would be missing out so much if I haven’t met you there. You share your amazingness and recipes with us and I’m so thankful! These “meatballs” were a big hit here, such a good texture and full of flavor!! We loved them so much that 2 days later when making burgers I decided to use this recipe for the burger patties and the recipe worked beautifully there too. Thank you again for sharing your hard work with us 🙂
So sweet of you Milla! Thank you so much for your kind words! I’m so happy to hear you all loved these so much! Your pic on IG was just beautiful, thank you again!
Boy did these make for a fabulous dinner last night! I made these and your 5 minute sauce (also delish) https://thevegan8.com/delicious-easy-homemade-pizza-sauce/ and served them up with some corn flour pasta. YUM! I had my daughter taste the “meat” mixture to see if she wanted any additional seasonings before I put them in the oven, and she said the taste reminded her of spaghetti and meatballs, and that was without the pasta! We KNEW it was a winner!
The only hurdle was not being able to find gluten-free couscous (I looked everywhere), and I didn’t have quinoa in the house, so I made basmati and used that. I was so thankful you told another reviewer to sub 3/4 C cooked quinoa if she couldn’t find the couscous. Those measurements helped a lot, Brandi!
I’m going to continue my quest for GF couscous, but in the meantime, they were truly delicious and cooked up/held up beautifully. I crumbled a few today and served them on a GF burrito with shredded lettuce, onions, and beans.
Thanks for another awesome, healthy recipe!
Oh wow, that is a true testimony to these then, if she loved them without even knowing before they were even cooked! So glad to hear these were such a hit Colleen, thank you so much for the amazing feedback!!
Delicious is an understatment, I made these for Dinner last night and they were out of this world. usually my husdand makes a crack about meat free, but his plate was empty and looking for more.
Yay! SO happy to hear that Denny and wow, what a compliment from hubby! Thanks so much for the feedback!
Love that you recreated a meal you use to love so much! That’s one of my most favorite things to do. And I can only imagine how happy you were to nail it! Great job lady!!
Yes, so happy! These are such a great addition to my life now, lol!
Did you by any chance try these with chickpea flour? Just wondering. They sound delicious! Cannot wait to try them!!! 🙂
Hi Kristen! No, I haven’t, I would think it would make them taste rather beany since there is already the chickpea base. I have never used chickpea flour though and the rice flour does exceptional binding so these balls don’t fall apart when eating cutting into them.
Thank you! I have a giant bag of chickpea flour and I’ve been trying to figure out what to do with it! :p Haha
I’m so excited to try these!! 😀
Hello,
Thanks for this great recepy. I just could not figure out the amount of chikpeas since I am not familiar with the oz can measure. Wat would be the drained amount in cups or in grams?
I just went with a jar but it seems less red than in the video and I have about 25 balls.
Thanks again for your ideas,
Hi Jauwkien! Once can is about 1 3/4 cup chickpeas I believe. They should be a brownish-red color, which comes from the salsa, ketchup and chili powder. Also, the red color comes from all the spaghetti sauce on top. Hope that helps 🙂
Brandi! I just pulled these from the oven. I have guests coming tomorrow, so I will plate them then. But let me tell you, I tasted the mix before I started making the balls, and I thought I would like to just eat it all right then! I just ate a cooked one with no sauce, and they are deeeeeeelicious! DEE. LISH. OUS! I KNOW my carnivore friends are going to devour them. I’m also making them again this Saturday during Vegan Cooking Ckass. You are going to be such a hit!!! I am soooooooo very thankful for you.
Yay Carol!! What awesome feedback, I’m so thrilled to hear you love these so much and so excited you are making them for a cooking class, awesome!! Thank you so much!
I notice you use a lot of brown rice flour in your recipes. I can’t find brown rice flour ANYWHERE in my town and I’m anxious to try this. Can I just grind up some dried brown rice in my blender to make it into a flour?
Wow, really? It’s such a basic ingredient too. I am not sure if you will be able to grind brown rice flour and get it fine enough that is necessary for recipes, so my best suggestion is to order some through Amazon. It is very inexpensive and you will get your money’s worth.
http://amzn.to/29zluzf
Hi Brandi! I look forward to making these meatballs! Can I use just regular couscous or does it have to be the gluten free kind? Also… Will you ever be writing a cookbook ? I made your Ranch dressing yesterday… It was delicious! Thank you for sharing your recipes! You are so talented in coming up with all these delicious healthy recipes!😊😊😊😊😊😊
Oops….Sorry Brandi… I should have read recipe more thoroughly… I see where I can use regular couscous!! 🙄😊
No problem, Sheri! I hope you love these!
Hi Brandi,
These look scrumptious!! I can’t wait to make them. I know you said that you tried many flours, did you happen to try garbanzo bean flour? I just got some and haven’t used it yet. The recipe on the bag was for falafel.
Hi Lori, no I have not used garbanzo flour and I imagine it would have a strong taste, but I can’t say since I haven’t tried it. I’ve never used it before. The rice flour does an exceptional job of binding the balls, so I’m not sure how chickpea flour works.
These are OMG delicious…. I did not have couscous, so I used barley for the bulk… I swear it was like forming meatballs out of meat, the color was the same from the salsa and ketchup… I served them on Whole wheat spaghetti with a mushroom marinara sauce.. thank you so much for all the great recipes an tips.. I am a newbie Plant based eater and the recipes that I have tried have been wonderful!!!! 🙂
Also, I used corn flour instead of the rice flour… My husband said this is one of the best meals yet!!
Yay! That is so awesome!
Wonderful Karen! I’m so happy to hear you loved these! Thank you so much for the feedback!
I just made these yummy meatballs and they are so good!!! Thank you for all of your hard work in creating this recipe!
So happy to hear that Tina, thank you so much for the feedback!
Hi Brandi! I made these and your sauce tonight. Both are keepers! The meatballs came together very easily and are very flavorful. They have a slight crust on the outside, but soft inside. My oven is off a little so I should have taken then out a few mins early. Easy fix on that with the leftovers is I’ll line a tupperware container with parchment and they will moisten up. Now for the sauce: I gave up on making my own sauce as it just never tasted good, but annoyed to have to pay $6 for a no salt no oil one. Finally one that is quick and doesn’t taste blah! Next time I make it I am going to make a lot and freeze it. Thanks again for your awesome recipes 🙂
So very happy you loved these Kathleen!! Thank you!
The texture was wonderful – I’ve tried several other meatball recipes and none of them made meatballs that held together in the sauce as well as yours. I liked the taste too, but next time I’m thinking of replacing the salsa and ketchup with marinara sauce and the chili pepper with a shake of crushed red pepper for a stronger Italian flavor. I grew up on Italian food and I love it! Thanks, Brandi, for a great meal!
Glad you loved these Jo, I really loved the feedback! Yes, these hold together so well, which I really loved, too!