Nourishing Recipes

Meatless Meatballs


Serves: 4 | Serving Size: 1 Cups

Total Time: 35 min | Prep: 10 min | Cook: 25 min

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!


  • 1 cup of garbanzo bean flour

  • 1/2 cup chopped onions

  • Optional - 1 diced jalapeno pepper (seedless)

  • 1 cup Greek yogurt

  • 1 tsp olive oil

  • dash garlic powder

  • 3 cups low-sodium marinara sauce



  1. 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.

  2. 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.

  3. Bring the marinara sauce to a boil. Make the garbanzo bean paste into 1-inch meatballs and add them to the sauce.

  4. Lower the sauce mixture to a simmer and cook covered for 20 minutes. Stir occasionally and gently to keep the meatballs from sticking.

  5. Serve the meatballs hot with the sauce.



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!

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Why We Should Eat Less Red Meat

By James J. Kenney PhD, FACN
Eat less red meat to reduce the risk of developing heart disease, inflammation and an overly active immune system.