Chickpea meatballs are a delicious, healthy culinary option suitable for those following a balanced diet. These small morsels, rich in plant proteins, fiber and nutrients, are an excellent alternative to traditional meat-based meatballs.
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In this article, we will guide you step by step in preparing tasty and nutritious chickpea meatballs that will not only satisfy your taste buds, but will also help you maintain a healthy lifestyle.
Chickpea meatballs ingredients :
- 400g of cooked and drained chickpeas (you can use canned or cooked chickpeas yourself)
- 1 small onion, finely chopped
- 2 cloves 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 corn flour (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 they become soft. If you are using canned chickpeas, drain and rinse well under running water.
- Grind the chickpeas : Place the cooked chickpeas in a large bowl and mash with a fork or use an immersion blender to achieve 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 the ingredients until you obtain a homogeneous mixture.
- Add chickpea flour : Add chickpea flour or corn flour to the dough and mix until you get an easily moldable consistency. This step serves to bind the ingredients and make the meatballs more compact.
- Form the meatballs : With lightly oiled hands, take small amounts of dough and shape into round meatballs. You can size 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 pan, heat a little olive oil over medium heat. Place the meatballs in the pan and cook until golden brown and crispy on all sides. You can also bake them in the oven at 180°C for about 20-25 minutes or until they are cooked through.
- 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 everything with a fresh vegetable salad for a complete and healthy meal.
Tasty and healthy chickpea meatballs are perfect as a main course, snack or appetizer. They are rich in protein, low in saturated fat and free of cholesterol, making them an ideal choice for those following a balanced or vegetarian diet.
Try them today and discover how delicious and nutritious they can be at the same time.
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