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.
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 |
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Comments (8)
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Can you give me nutritional information please
Carrie Lopez
Posted on: 18 Jul 18 -
Really nice
Anonymous
Posted on: 21 Feb 17 -
Why are they called bean balls when they don't contain any beans?
Kathryn Foley
Posted on: 13 Jan 17
