Chickpea balls on zucchini noodles
Chickpeas are a super meat substitute due to their high protein and iron content. Thus, the body gets enough protein for the cell structure even without animal food. The vitamin C-rich spring onions ensure that the vegetable iron is well absorbed by the body.
You can also replace the sour cream with other things like yogurt made from cow's, goat's or sheep's milk.
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 39.4 μg | (66 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 506 mg | (13 %) | ||
| Calcium | 171 mg | (17 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 220 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 scallions
- 1 garlic clove
- 1 handful parsley
- 14 ozs chickpeas (can; drained weight)
- 3 ½ ozs herbal Sour cream (or soy yogurt)
- 2 Tbsps lemon juice
- 3 ozs whole grain breadcrumbs
- 1 tsp Baking powder
- 1 ½ Tbsps Chickpea flour
- salt
- peppers
- 1 tsp ground paprika
- 1 tsp ground Cumin
- 4 Tbsps Canola oil
- 2 Zucchini
- 2 carrots
- 4 ozs Vegetable broth
- Piment d'Espelette
Preparation steps
Clean, wash and chop the spring onions. Peel the garlic. Wash parsley, shake dry, chop and set aside half.
Rinse the chickpeas, drain and puree with the prepared ingredients, soy curd, lemon juice, breadcrumbs, baking powder, and chickpea flour to a malleable mass. Season with salt, bell pepper, paprika powder, and cumin and form 20 small balls. Heat 1 tablespoon of oil in a large frying pan and fry 10 balls for 10 minutes over medium heat. If necessary, keep warm in a preheated oven at 80 °C / 175˚ F
Meanwhile, clean zucchini and carrots, peel carrots, wash both and cut into long spaghetti with a vegetable slicer. Heat remaining oil in a frying pan. Sauté vegetables in it for 4 minutes over medium heat. Add broth and continue cooking for 3 minutes. Season with salt and allspice and put into 4 bowls. Place balls on top and sprinkle with remaining parsley.