Bean Balls
Prep: 15 mins
Cook: 15 mins
Serves: 12
5
5
The sweetness of the peas and carrots makes this a tasty and vegie-packed version of felafel
5

Ingredients

  • 1 x 400g 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

  1. Mash the chickpeas and peas together in a large bowl with a fork or potato masher.
  2. With your hands, squeeze as much moisture as you can out of the grated vegetables and add them the bowl.
  3. Add all the other ingredients (except the oil) and mix well.
  4. 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.
  5. 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.


Variation: Grated zucchini or finely chopped capsicum and broccoli would also work well in this dish- just use up whatever vegetables you have.
Serving Suggestion: Use in a sandwich or wrap with salad and sweet chilli sauce.
Comment: 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!

Still hungry? Try a side of salad or vegies before going for seconds.

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Nutrition Information

per serving per 100g
Energy 247 kJ 532 kJ
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 (5)

  • Avatar

    Great afternoon snack ,we serve it with a tomato relish and a little rocket thankyou
    Tania Adams
    Posted on: 15 Jan 20

  • LiveLighter

    Hi Carrie, I've added in the nutritional information for the recipe. -Gael
    LiveLighter
    Posted on: 24 Jul 18

  • Avatar

    Can you give me nutritional information please
    Carrie Lopez
    Posted on: 18 Jul 18

  • Avatar

    Really nice
    Kathy Arch
    Posted on: 21 Feb 17

  • Avatar

    Why are they called bean balls when they don't contain any beans?
    Kathryn Foley
    Posted on: 13 Jan 17

Rating (1 ratings)

5




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