Meatless Meatballs

Using garbanzo flour makes a great meatless meatball. Garbanzo flour is high in fiber and when it is cooked in the tomato sauce it is terrific! No one will ever know!

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Prep Time 10

Cook Time 25

Total Time 35

Course Main Dish

Servings 4 servings

Ingredients

1 Cup garbanzo bean flour
1/2 Cup chopped onions
1 jalapeno pepper seeds removed and diced
1 Cup Greek yogurt nonfat
1 teaspoon olive oil
1 dash garlic powder
3 Cups marinara sauce low-sodium

Instructions

Mix the garbanzo bean flour with the onions, peppers, yogurt, oil, and garlic powder. You want a very thick paste, about the consistency of real meatballs. You might have to add a little more yogurt to the mix to get it just right. It is best to add the yogurt slowly so you have the perfect mix.
Bring the marinara sauce to a boil. Make the garbanzo bean paste into 1-inch meatballs and add them to the sauce.
Lower the sauce mixture to a simmer and cook covered for 20 minutes. Stir occasionally and gently to keep the meatballs from sticking.
Serve the meatballs hot with the sauce over noodles or rice with a green salad on the side.

Notes

Chef's Tips: You can serve the meatballs with noodles or rice. They are delicious when served with a large tossed salad. These meatballs contain 30% fewer calories and 75% less sodium than traditional meatballs. They are a lot higher in fiber, too!

Nutrition Information (per 1 cup serving): 218 calories, 4g fat, 1g saturated fat, 0g trans fat, 4mg cholesterol, 111 mg sodium, 37g carbohydrate, 6g fiber, 17g sugars, 12g protein.

Meatless Meatballs