Tortilla Bowl with Chickpea Balls

Tortilla Bowl with Chickpea Balls

Macronutrients per 100g

Energy

250kcal

Sugar

4g

Fat

9g

Fiber

9g

Sat fat

3g

Protein

10g

Carbs

34g

Sodium

185mg

Ingredients

- 1/2 bunch Parsley
- 1 tsp Ground cumin
- 1 tsp Ground coriander
- to taste Salt
- to taste Pepper
- 1 Avocado
- 1 tbsp Lemon juice
- 150g / 5.29oz Sour cream
- 1 tbsp crushed Flax seeds
- 2 Onion
- 1 Garlic clove
- 2 tbsp Olive oil
- 240g / 8.47oz drained Chickpeas
- 240g / 8.47oz drained Kidney beans
- 140g / 4.94oz drained Corn
- 2 tbsp Tomato paste
- 1 tsp Sweet paprika powder
- 8 small Whole wheat tortilla

Preparation

1. Preheat the oven to 180°C (356°F).
2. Mix 1 tbsp crushed Flax seeds with 3 tbsp water and let it swell.
3. Peel and finely chop 2 Onions and 1 Garlic clove.
4. Sauté Onions and Garlic in 1 tbsp Olive oil until translucent.
5. Drain and rinse 240g Chickpeas.
6. Blend Chickpeas in a food processor (not too fine).
7. Mix Chickpeas with Onion, Garlic, Flax seeds, 1/2 bunch Parsley, 1 tsp Ground cumin, 1 tsp Ground coriander, Salt and Pepper.
8. Form walnut-sized balls from the mixture.
9. Place balls on a baking sheet and brush with remaining Olive oil.
10. Bake for 15-20 minutes, turning halfway through.
11. Meanwhile, halve 1 Avocado, remove the pit and scoop out the flesh.
12. Dice Avocado and blend with 1 tbsp Lemon juice and 150g Sour cream. Season with Salt and Pepper.
13. For the salsa, drain and rinse 240g Kidney beans and 140g Corn.
14. Heat 1 tbsp Olive oil in a pan and briefly sauté 2 tbsp Tomato paste.
15. Add 100ml water, Kidney beans, and Corn. Bring to a boil, then simmer for 5-8 minutes. Season with 1 tsp Sweet paprika powder, Salt, and Pepper.
16. Cut 8 small Whole wheat tortillas into wedges.
17. Toast tortillas in the oven for 6-8 minutes.
18. Serve the Bean-Corn salsa in bowls, topped with Avocado cream and Chickpea balls. Serve with tortilla chips.

Micronutrients % of RDI

Iron

127% of RDI

Magnesium

206% of RDI

Vitamin C

9% of RDI

Omega 3

1% of RDI

Vitamin A

1% of RDI

Calcium

206% of RDI

Folate

195% of RDI

Good to know

For a gluten-free option, use gluten-free tortillas. The dish provides a good balance of protein, fiber, and healthy fats.