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.
Nutritional Information (per ball):
- Calories: 85 kcal
- Protein: 3.5g
- Carbohydrates: 10g
- Fiber: 2g
- Sugar: 1g
- Fat: 3.5g
- Saturated Fat: 0.3g
- Sodium: 100mg (depending on added salt)
- Calcium: 20mg
- Iron: 1.1mg
Breakdown:
- Chickpeas and quinoa are the main sources of carbohydrates and protein.
- Walnuts add healthy fats and omega-3s.
- Nutritional yeast provides additional protein and B-vitamins.
