How to make quinoa and chickpea balls

Are you searching for latest recipes that may replace meat? Want a more nutritious and filling lunch? In this case, discover how one can make delicious quinoa and chickpea balls. It is indeed a lightweight and simple to organize dish which you can easily include in your food plan.

First of all, know that quinoa and chickpeas are each known for his or her high in fiber, vitamins, minerals and antioxidants. Additionally, each of those foods are low in calories and so they represent a very important source of energy. Best of all, they’re versatile and will be added to many dishes.

Nutritional properties

The contributions of Quinoa

Quinoa is assessed as a “superfood” due to its dietary properties. It is indeed a gluten-free pseudo-cereal which also provides significant amounts of protein, vitamin E and carbohydrates. Other nutrients in these seeds include:

• B complex vitamins
• Magnesium
• Manganese
• Phosphorus
• Folate
• Fer
• Potassium
• Calcium
• Fats, including omega-3 fatty acids
• Fibre

The advantages of chickpeas

Chickpea is a widely known legume all around the world. Although its popularity is comparatively recent, nonetheless, it has been cultivated in Middle Eastern countries for 1000’s of years. Today it’s appreciated for its high dietary valuesince it comprises a very important source of:

• B complex vitamins
• Vitamins E
• Proteins
• Folic acid
• Potassium
• Phosphorus
• Manganese
• Magnesium
• Calcium
• Fer
• Healthy fats
• Fibers

Quinoa and chickpea balls

After reviewing the properties of those two foods, It’s time to learn how one can make these delicious quinoa and chickpea balls. This is undoubtedly a nutritious dish which you can incorporate into your food plan with none qualms.

Ingredients

• First, 1 cup cooked chickpeas (200 g)
• A clove of garlic
• 1 cup of quinoa cuit (200 g)
• 1 piece of finely chopped red pepper
• 1/2 cup breadcrumbs (100 g)
• 1 tablespoon of soy sauce (15 ml)
• 2 tablespoons finely chopped coriander (40 g)
• 1 pinch of salt
• Finally, 1 pinch of pepper

Ingredients for the sauce

• 4 tomatoes
• A clove of garlic
• 2 tablespoons of onion (40 g)
• 1 piece of cooked carrot
• 1 cup of vegetable broth (250ml)
• 2 tablespoons of olive oil (30 ml)

Preparing quinoa and chickpea balls

• To start, put the chickpeas on the warmth until they’re soft.
• Next, add the cooked chickpeas and a clove of garlic to a food processor.
• Then puree until smooth. Next, add just a little salt and pepper. Finally, book.
• In a separate container, cook the quinoa.
• Then add the chickpea puree to a deep bowl and blend it with the quinoa, red pepper, breadcrumbs, soy sauce and coriander.
• Then be sure to work all the things well until you obtain a smooth and malleable dough. Then put the mixture within the refrigerator for half-hour.
• Once this time is up, take pieces of dough and shape the meatballs.
• Next, prepare the sauce by mixing the tomato, garlic, onion, carrot and a cup of vegetable stock.
• Mix all the things until all of the ingredients are well integrated and transfer all of it to a pan previously heated with olive oil.
• Let the sauce thicken for just a few minutes and add the quinoa and chickpea balls.
• Season with salt and pepper and cook for an additional 3 to five minutes, until the meatballs are ready.
• Finally, to complete, serve with brown rice or salad.

Nutrition Facts for Quinoa and Chickpea Balls

Thanks to their healthy combination of ingredients, these delicious meatballs are 100% cholesterol-free. Additionally, the ultimate preparation provides only 396 calories. Of course, the quantity of calories varies depending on the accompaniment.

If you would like to keep the healthy side of this dish, then try to decide on healthy options as accompaniments. For example, vegetable salad, brown rice or vegetable cream. Meatballs will be eaten at lunchtime as a substitute for meat. However, for those who prefer, also they are a great option for dinner.

Here is a few additional dietary details about this dish:

• Carbohydrates : 5 g or 23% of the beneficial day by day allowance (RDA).
• Proteins : 3 g or 35% of the RDA.
• Lipids : 3 g or 9.6% of the AJR.
• Dietary fiber : 3 g or 23% of the AJR.

Have you ever tried quinoa and chickpea balls? If you have not yet incorporated them into your day by day food plan, don’t hesitate to follow this recipe. As you’ll be able to see, it is simple to organize and above all it is vitally nutritious.