These Baked Chickpea and Quinoa Balls are a flavorful, protein-packed option perfect for lunch, dinner, or even a snack. Made with wholesome ingredients like chickpeas, quinoa, and walnuts, these gluten-free bites are easy to prepare and can be served with your favorite sauce or salad.
Prep Time: 20 minutes
Cook Time: 30 minutes (including quinoa and baking time)
Total Time: 50 minutes
Servings: 4-6
Calories: Approx. 180 per serving
Ingredients:
- 1 can (240g / 8 oz) chickpeas, drained
- 90g (1/2 cup) quinoa, rinsed
- 60g (3 oz) ground walnuts
- 1 medium onion, diced
- 2 garlic cloves, minced
- 75g (4 oz) breadcrumbs or chickpea crumbs
- 15g (2 oz) nutritional yeast (optional)
- 1 tsp cumin seeds
- 1 tsp paprika
- 1 tsp dried herbs (oregano, thyme, or a mix)
- 1 tsp Korean chili flakes (optional for heat)
- Salt, to taste
Directions:
1. Cook the Quinoa:
- Rinse the quinoa thoroughly and add it to a pot with water (ratio of 2:1 water to quinoa).
- Simmer for about 15 minutes until fully cooked and fluffy. Drain any excess water and set aside.
2. Prepare the Chickpeas:
- Drain the chickpeas and mash them with a fork in a large mixing bowl. You can also use a food processor for a smoother texture.
3. Sauté Onion and Garlic:
- In a lightly oiled pan, sauté the diced onion over medium heat until softened (about 3-4 minutes).
- Add the minced garlic and cumin seeds, cooking for another minute until fragrant.
4. Mix the Ingredients:
- In the bowl with the mashed chickpeas, add the cooked quinoa, sautéed onion and garlic, ground walnuts, breadcrumbs (or chickpea crumbs), and nutritional yeast (if using).
- Season with paprika, dried herbs, Korean chili flakes (optional), and salt to taste.
- Mix everything thoroughly until all the ingredients are well combined.
5. Form the Balls:
- Preheat the oven to 350°F (180°C).
- Lightly grease or line a baking sheet with parchment paper.
- Using your hands, form the mixture into 1 oz (30g) balls and place them on the prepared baking sheet.
- Lightly spray or brush the balls with oil to help them crisp up in the oven.
6. Bake:
- Bake for 15 minutes, or until the balls are golden and slightly crispy on the outside.
Serving Suggestions:
- With Sauce: Serve with dairy-free yogurt, sour cream, or a tangy tomato sauce.
- With Salad: Pair with a fresh green salad for a complete, nutritious meal.
- Snack or Appetizer: Enjoy as a protein-rich snack or appetizer with dipping sauce.
Cooking Tips:
- Quinoa: Make sure the quinoa is well-drained to prevent excess moisture in the mixture.
- Texture: For a smoother mixture, use a food processor to mash the chickpeas and combine ingredients.
- Seasoning: Adjust the spices to suit your taste; add extra chili flakes for more heat or increase the dried herbs for added flavor.
Nutritional Benefits:
- Protein-Packed: Chickpeas, quinoa, and walnuts provide a great source of plant-based protein.
- High in Fiber: Promotes healthy digestion and keeps you feeling full longer.
- B-Vitamins: Nutritional yeast offers a cheesy flavor while adding valuable B-vitamins.
Dietary Information:
- Gluten-Free: Use chickpea crumbs or gluten-free breadcrumbs.
- Dairy-Free & Vegan: This recipe is naturally free from dairy and is 100% plant-based.
Storage:
- Refrigerate: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat: Warm them up in the oven at 180°C (350°F) for 10-12 minutes to retain their crispness.
Why You’ll Love This Recipe:
- Easy to Make: With simple steps and ingredients, it’s a breeze to prepare.
- Nutritious & Filling: A healthy, protein-rich alternative to traditional meatballs.
- Versatile: Serve them in a variety of ways for different meals.
Conclusion:
These Baked Chickpea and Quinoa Balls are a delicious, nutritious addition to your meal rotation. Whether you’re looking for a wholesome main dish or a hearty snack, these protein-rich bites are sure to satisfy. Try them with your favorite sauce, and enjoy a burst of flavor and nutrition!