250kcal
4g
9g
9g
3g
10g
34g
185mg
- 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
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.
127% of RDI
206% of RDI
9% of RDI
1% of RDI
1% of RDI
206% of RDI
195% of RDI
For a gluten-free option, use gluten-free tortillas. The dish provides a good balance of protein, fiber, and healthy fats.
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