Vegetarian, Busy evenings
Chickpea meatballs in tomato sauce with couscous
Chickpea meatballs in tomato sauce with couscous is a vegetarian dish for 4 people, ready in 45 minutes at a medium difficulty level, for €1.50 per serving. The key to success is chilling the meatballs before browning them, so they hold their shape while cooking.
Spiced chickpea meatballs, simmered in a spicy tomato sauce, served over soft couscous.
- Total time
- 45 min
- Difficulty
- Medium
- Cost per person
- €1.50
- Calories per person
- 710 kcalcalculated by Kiloach, your weight coach
- Season
- Fall, Winter, Spring
- The kids
- They generally like it
Roughly mashed chickpeas give these meatballs a rustic texture, nothing like smooth hummus. Garlic and cumin wake up the flavor, and the simmered tomato sauce brings the softness that plant based meatballs often lack. Couscous, ready in five minutes, soaks up the sauce and rounds out the meal with almost no effort.
This is a weeknight recipe for when you want to skip the meat without anyone noticing at the table. Kids like the texture of the meatballs and the mild tomato flavor, and you can adjust the cumin or add chili depending on who's eating. Mon Chou likes this dish because you can prep it ahead and finish it in fifteen minutes the night you serve it.
The ingredients
Pantry
- Canned chickpeasoften in the pantry 800 g
- Breadcrumbsoften in the pantry 60 g
- Cuminoften in the pantry 2 tsp
- Crushed tomatoesoften in the pantry 800 g
- Couscousoften in the pantry 300 g
- Olive oiloften in the pantry 5 tbsp
- Saltoften in the pantry 1 pinch
- Pepperoften in the pantry 1 pinch
Dairy
- Egg 1
Fruits and vegetables
- Onion 2
- Garlic 3 cloves
- Parsley 1 sprigs
Allergens Gluten, Eggs
The step by step recipe
-
Roughly mash the chickpeas with the egg, breadcrumbs, one chopped onion, a clove of garlic, the parsley, cumin, salt and pepper.
Keep some texture, don't make it a smooth paste.
-
Shape the mixture into meatballs with damp hands and chill them. 15 min
Wet your hands, the mixture won't stick.
-
Cook the second onion and garlic in the oil, add the tomatoes, salt and pepper, and let it simmer. 10 min
Add a pinch of chili if you like some heat.
-
Brown the meatballs in a pan, then drop them into the tomato sauce and let it simmer. 15 min
Don't stir them, just shake the pan.
-
Pour boiling water over the couscous, cover, fluff it up and serve with the meatballs. 5 min
Fluff it with a drizzle of olive oil.
Our tips to get it right
- Drain the chickpeas well before mashing them, extra moisture keeps the meatballs from holding together.
- Brown the meatballs over medium heat without turning them too soon, they release easily once properly colored.
- If the tomato sauce reduces too fast, add a splash of hot water instead of covering the pan, it keeps the flavor concentrated.
The variations
- Swap the breadcrumbs for gluten free breadcrumbs for an adapted version, the result stays the same.
- For a quicker version, skip the chilling step and brown the meatballs right away, they'll just be a bit more delicate.
- For kids, blend the tomato sauce smooth after cooking, they often like it better that way.
What to serve it with
- A green salad with lemon
- Warm flatbread
- Plain yogurt on the side
Storage
The meatballs and sauce keep for 3 days in the fridge in a sealed container. They freeze well for up to 2 months, sauce and meatballs together. Reheat gently in a pot with a splash of water, and cook the couscous fresh each time.
Questions about this dish
Can you use dried chickpeas instead of canned?
Yes, soak them and cook until tender the day before. You'll need about 300g dried chickpeas to match 800g canned.
How do you keep the meatballs from falling apart while cooking?
Chilling them for fifteen minutes is key, it firms up the mixture. Also avoid handling the meatballs too much once they're shaped.
Can you make the meatballs ahead of time?
Yes, shape them the day before and keep them chilled until you're ready to brown them. The tomato sauce also keeps well and reheats easily.
Can you use a different grain instead of couscous?
Yes, rice or bulgur both work well with this tomato sauce. Just adjust the cooking time to match the grain you choose.
How long does it take to make chickpea meatballs in tomato sauce, with couscous?
Count 45 min in total, prep and cooking included. The recipe is rated “medium”.
How many calories are in chickpea meatballs in tomato sauce, with couscous?
About 710 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.
How much does chickpea meatballs in tomato sauce, with couscous cost?
About €1.50 per serving, or €6.00 for 4 people, based on average supermarket prices.
What allergens does this recipe contain?
This recipe contains gluten, eggs. Always check the labels of the products you buy.
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