Vegetarian "Meatballs"

Most of the time I can substitute something veg-friendly into our dinners rather than the chicken or meat that Matt eats. The problem most of the time is that veggie fake-outs are super expensive. We are talking about $5.50 to $6.50 for 4 veggie patties or 8 "meatballs". These veg options are usually pre-fried so they maintain their shape during the flash freezing and re-cooking at your household. My mission this summer is to teach myself how to make these homemade veg options. I have conquered the spicy black bean veggie burger - and have even changed up my recipe to include more nutrients - but last night I decided to take on the "meatball".

Chick Pea Barley Italian Meatballs

Makes 12-13 small meatballs (2 servings)

Ingredients:

• 1/2 of a can of chick peas - drained, washed and dried
• 1 cup cooked barley 
• 1 tbsp Italian Seasoning
• 1 tsp Garlic Powder
• Fresh ground pepper and sea salt
• Red Pepper Flakes (for spice - optional)
• 1 egg
• Whole wheat breadcrumbs (I used unseasoned because there is less sodium)
• 1 tbsp Extra Virgin Olive Oil

Directions:

1. In a medium bowl, combine chick peas, barley, egg, Italian seasoning, garlic powder, pepper, salt and red pepper flakes. Use a hand blender to mash all ingredients into a well-combined paste.
2. Slowly add small amounts of breadcrumbs until mixture comes together and forms a solid mass that is not too wet - I use my hands for this because that's how the Italians do it. It should look like the picture to the right.
3. Take palm-full amounts of this mixture and roll them into small balls. You should end up with about 12 to 13 of these. These are good for 2 servings but if you only need half, I would recommend just freezing them which is what I did.
4. Heat oil in a small skillet at medium-low heat and add balls. Let meatballs brown on each side, moving them around and coating them evenly with oil. 
5. Now you can add these to your favourite Italian dish - Spaghetti and Meatballs, Meatball sub etc. The balls can be cooked in a little sauce but don't over-do-it because they will fall apart.

Now price comparison. A leading brand of meatless meatballs comes in at $5 for 8 meatballs at 160 cal per 2 meatballs. My recipe is  approximately $1.52 for 2 servings which is about 12 meatballs. They are about 190 calories per 6 meatballs, not to mention the major fiber from the barley. Boom goes the dynamite.