How To Prepare Quinoa And Chickpea Meatballs
Quinoa and chickpea meatballs are a meal rich in fiber, vitamins and minerals. We’ll tell you how to prepare it in just a few steps.
Are you looking for ways to substitute meat in your recipes? Do you want to enjoy more nutritious and tasty meals? If you answered “yes” to any of these questions, then we have a delicious recipe for making quinoa and chickpea meatballs. This light and easy-to-prepare recipe is an ideal addition to your healthy diet!
Both quinoa and chickpeas are characterized by their high content of fiber, vitamins, minerals and antioxidants. In addition, both foods are low in calories and are an important source of energy. But the best part about them is their versatility: they can be added to a wide variety of dishes.
Nutritional Properties
The nutritional properties of quinoa
Quinoa is considered a superfood because of its amazing nutritional properties. Technically, quinoa is a gluten-free pseudograin that is high in protein, vitamin E, and carbohydrates. Quinoa seeds contain the following additional nutrients:
- B vitamins
- magnesium
- manganese
- phosphorus
- Folic acid
- iron
- potassium
- calcium
- Fats, including omega-3 fatty acids
- Fiber
The nutritional properties of chickpeas
Chickpeas are well-known legumes around the world. Although they have only recently gained popularity, chickpeas have been planted for thousands of years. Today they are valued for their high nutritional value, as they are an important source of the following vital substances:
- B vitamins
- Vitamin E.
- protein
- Folic acid
- potassium
- phosphorus
- manganese
- magnesium
- calcium
- iron
- Healthy fats
- Fiber
Quinoa and chickpea meatballs
Now that you are familiar with the properties of these foods, it’s time to learn how to make some delicious quinoa and chickpea meatballs. Without a doubt, this nutritious dish can be enjoyed without a guilty conscience. So, it’s time to cook!
ingredients
Ingredients for the meatballs
- 1 cup cooked chickpeas
- a clove of garlic
- 1 cup of cooked quinoa
- a finely chopped red pepper
- 1/2 cup breadcrumbs
- 1 tablespoon of soy sauce
- 2 tablespoons of finely chopped coriander
- 1 pinch of salt and pepper
Ingredients for the sauce
- 4 tomatoes
- a clove of garlic
- 2 tablespoons of onions
- a boiled carrot
- 1 cup of vegetable broth
- 2 tablespoons of extra virgin olive oil
Preparation of the quinoa and chickpea meatballs
- First, cook the chickpeas until they are tender.
- Then place the cooked beans and clove of garlic in a food processor.
- Process them into a puree, then add some salt and pepper and set aside.
- Cook the quinoa in a separate saucepan.
- Then put the chickpea puree in a shallow bowl and mix it with quinoa, red pepper, breadcrumbs, soy sauce and coriander.
- Make sure to mix everything together until you have a uniform and sticky batter.
- Then place your mixture in the refrigerator for 30 minutes.
- Then you take a few pieces out of the dough and shape them into meatballs.
- Now prepare your sauce by mixing together the tomatoes, garlic, onion, carrot, and a cup of vegetable stock.
- Puree everything until well mixed, then transfer the mixture to a pan with previously heated olive oil.
- Let the sauce thicken for a few minutes, then add the meatballs.
- Season with salt and pepper and cook for another 3 to 5 minutes until the meatballs are ready.
- Finally, serve with whole grain rice and salad.
Interesting facts about quinoa and chickpea meatballs
In addition to all of the nutritional benefits mentioned above, these meatballs are 100% cholesterol-free. In addition, the finished dish contains only 396 calories. Of course, the number of calories varies depending on what you eat with your meatballs.
If you want to keep the dish healthy, choose healthy options like light salads, whole grain rice, or a creamy vegetable soup. These meatballs are ideal as a meat substitute. They can also be served for dinner.
Below you will find the exact nutritional information for quinoa and chickpea meatballs:
- Carbohydrates: 5 grams, or 23% of the recommended daily amount
- Protein: 3 grams or 35% of the recommended daily amount
- Fats: 3 grams or 9.6 of the recommended daily amount
- Dietary fiber: 3 grams or, 23% of the recommended daily allowance.
Are you ready to try these delicious vegan meatballs? We are convinced that you will put them on your eating plan regularly. Not only are they extremely healthy, but they’re also easy to prepare!
