Chickpea meatballs are a delicious, healthy culinary option suitable for those on a balanced diet. These small morsels, rich in plant protein, fiber and nutrients, are a great alternative to traditional meatballs.
In this article, we will guide you step by step in the preparation of tasty and nutritious chickpea meatballs that will not only please your palate but also help you maintain a healthy lifestyle.
Ingredients of chickpea meatballs:
400g cooked and drained chickpeas (you can use canned chickpeas or chickpeas cooked by you)
1 small onion, finely chopped
2 cloves of garlic, minced
1 carrot, grated
2 tablespoons fresh parsley, chopped
1 teaspoon cumin powder
1 teaspoon paprika
1/2 teaspoon ground black pepper
Salt to taste
2 tablespoons chickpea flour or cornmeal (for binding)
Olive oil (for cooking)
Instructions:
Prepare the chickpeas: If you are using dried chickpeas, be sure to soak them in cold water for at least 8 hours or preferably overnight. Next, cook them in lightly salted water until soft. If you are using canned chickpeas, drain them and rinse well under running water.
Chop the chickpeas: Put the cooked chickpeas in a large bowl and mash them with a fork or use an immersion blender to get a puree-like consistency. Leave some chickpeas slightly whole for a more interesting texture.
Prepare the vegetables: Finely chop the onion, garlic and fresh parsley. Grate the carrot. You can also add other vegetables of your choice, such as spinach or zucchini, to increase the vitamin content of the meatballs.
Combine the ingredients: In a large bowl, mix the mashed chickpeas with the chopped onion, garlic, carrot and parsley. Add cumin, paprika, black pepper, and salt to taste. Mix all ingredients together until smooth.
Add the chickpea flour: Add the chickpea flour or cornmeal to the dough and mix until easily moldable. This step serves to bind the ingredients and make the meatballs more compact.
Shape the meatballs: With hands lightly greased with oil, take small amounts of the dough and form round meatballs. You can give the meatballs any size you like, but try to keep them all the same size to ensure even cooking.
Cook the meatballs: In a nonstick skillet, heat some olive oil over medium heat. Arrange the meatballs in the pan and cook them until golden brown and crispy on all sides. You can also bake them in the oven at 180°C (350°F) for about 20-25 minutes or until well done.
Serve the meatballs: Once cooked, you can serve the chickpea meatballs with a sauce made from Greek yogurt, lemon juice and garlic, or with a light tomato sauce. Accompany with a fresh vegetable salad for a complete and healthy meal.
Tasty and healthy chickpea meatballs are perfect as a main dish, snack or appetizer. They are high in protein, low in saturated fat and cholesterol-free, making them an ideal choice for those on a balanced or vegetarian diet.
Try them today and find out how delicious and nutritious they can be at the same time.