Healthy Bean Balls Recipe
Ingredients
- 1 x 400 g can no-added-salt chickpeas, drained
- 1/2 cup frozen peas, defrosted
- 1/2 cup carrot, sweet potato or pumpkin, grated
- 1/2 onion, finely chopped
- 1 clove garlic, finely chopped
- 3 tbs wholemeal plain flour
- 1 tbs sweet chilli sauce
- 1 tsp ground cumin, optional
- 1 tsp ground coriander, optional
- 1 tbs canola oil
Method
- Mash the chickpeas and peas together in a large bowl with a fork or potato masher.
- With your hands, squeeze as much moisture as you can out of the grated vegetables and add them the bowl.
- Add all the other ingredients (except the oil) and mix well.
- Take a big spoonful of the mixture and roll into a ball with your hands. Flatten the ball and place on a plate. Repeat with the rest of the mixture.
- Heat half the oil in a large, non-stick frying pan. Add about half the balls, being careful not to overcrowd the pan. Cook for 2-3 minutes, until golden brown, then flip over and cook for another 2-3 minutes. Place them on paper towel while you cook the rest of the balls.
Note: If you have a food processor or stick blender with a bowl attachment, add all the ingredients (except the oil) to the food processor and blitz till you get a chunky but sticky texture. Then continue from step 4.
Grated zucchini or finely chopped capsicum and broccoli would also work well in this dish- just use up whatever vegetables you have.
Use in a sandwich or wrap with salad and sweet chilli sauce.
Storage: Individually wrap in cling wrap and freeze for up to 3 months and place in lunchboxes still frozen. They will be defrosted by recess time.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 247 kJ | 532 kJ |
| 59 Cal | 127 Cal | |
| Protein | 2.3 g | 4.9 g |
| Fat, total | 2.2 g | 4.6 g |
| — saturated | 0.2 g | 0.4 g |
| Carbohydrate | 6.3 g | 13.6 g |
| — sugars | 1.3 g | 2.9 g |
| Sodium | 87 mg | 186 mg |
| Fibre | 2.3 g | 5 g |
Member comments & rating
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Comments (8)
-
Hi Susan, yes Sarah is correct that the nutrition information is calculated using one patty as one serving. Thanks, GM
LiveLighter
Posted on: 18 Jun 24 -
I would say one is a serve? Because it makes 12 patties.
sarah Oakley
Posted on: 13 Jun 24 -
how many are in a serve?
Susan Nicgorski
Posted on: 10 Jun 24 -
Great afternoon snack ,we serve it with a tomato relish and a little rocket thankyou
Anonymous
Posted on: 15 Jan 20 -
Hi Carrie, I've added in the nutritional information for the recipe. -Gael
LiveLighter
Posted on: 24 Jul 18
