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**Baked Chickpea and Quinoa Balls: A Healthy, Flavorful Snack or Meal**
Looking for a nutritious and satisfying snack or meal that’s packed with plant-based protein and flavor? Look no further than **Baked Chickpea and Quinoa Balls**! These bite-sized balls are a perfect blend of chickpeas, quinoa, and fresh herbs, offering a crunchy, savory taste with a hint of warmth from spices. They’re easy to make, versatile, and a great option for anyone seeking a healthier alternative to fried snacks or meat-based dishes.
In this article, we’ll explore the benefits of these delicious Baked Chickpea and Quinoa Balls, how to make them, and why they should be a staple in your kitchen.
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### **Why You’ll Love Baked Chickpea and Quinoa Balls**
#### **1. Packed with Plant-Based Protein**
Chickpeas and quinoa are both excellent sources of plant-based protein, making these balls a great option for vegetarians, vegans, or anyone looking to reduce their meat consumption. Together, these ingredients provide a complete protein, meaning they contain all the essential amino acids your body needs for muscle repair and overall health.
#### **2. Nutrient-Rich Ingredients**
These balls are not only high in protein but also rich in fiber, healthy fats, and essential vitamins and minerals. Chickpeas provide fiber and iron, while quinoa is a good source of magnesium and B vitamins. The addition of vegetables and fresh herbs boosts their nutrient profile, making them a wholesome and well-rounded snack or meal.
#### **3. Easy to Make**
With just a few simple ingredients and minimal prep time, you can make a batch of **Baked Chickpea and Quinoa Balls** in no time. There’s no frying involved, making these a healthier option compared to traditional meatballs or fried snacks. Plus, they’re perfect for meal prep! You can bake a batch at the beginning of the week and enjoy them for several meals.
#### **4. Versatile and Customizable**
Baked Chickpea and Quinoa Balls are highly customizable. You can adjust the flavor profile to suit your preferences by adding different herbs, spices, or vegetables. Want a Mediterranean twist? Add feta cheese, olives, and oregano. Craving something spicy? Toss in some chili flakes or cumin. The possibilities are endless!
#### **5. Perfect for a Variety of Diets**
These balls are **vegan**, **gluten-free**, and **dairy-free**, making them suitable for a wide range of dietary needs. They’re also a great option for those looking for low-calorie snacks or meals that don’t compromise on taste or satisfaction.
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### **Ingredients for Baked Chickpea and Quinoa Balls**
Here’s what you’ll need to make these healthy and delicious balls:
#### **For the Balls:**
– **1 cup cooked quinoa** (about ½ cup uncooked quinoa)
– **1 can (15 oz) chickpeas**, drained and rinsed (or 1 ½ cups cooked chickpeas)
– **1 small onion**, finely chopped
– **2 cloves garlic**, minced
– **½ cup breadcrumbs** (use gluten-free breadcrumbs for a gluten-free version)
– **1 tbsp ground flaxseed** (optional, for binding)
– **2 tbsp olive oil** (or any oil of choice)
– **1 tsp cumin**
– **1 tsp smoked paprika** (or regular paprika)
– **1 tsp ground coriander**
– **1 tbsp fresh parsley**, chopped (or cilantro, depending on preference)
– **Salt and pepper** to taste
– **Juice of half a lemon**
#### **For the Dipping Sauce (optional):**
– **¼ cup tahini**
– **2 tbsp lemon juice**
– **1 tbsp olive oil**
– **1 clove garlic**, minced
– **Water to thin (if needed)**
– **Salt and pepper** to taste
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### **How to Make Baked Chickpea and Quinoa Balls**
Follow these simple steps to create your own batch of **Baked Chickpea and Quinoa Balls**:
#### **Step 1: Prepare the Ingredients**
1. **Cook the quinoa**: Rinse ½ cup of dry quinoa and cook it according to the package instructions. This usually involves simmering the quinoa in 1 cup of water until the water is absorbed and the quinoa is tender (about 15 minutes). Set aside to cool.
2. **Mash the chickpeas**: In a large mixing bowl, mash the drained and rinsed chickpeas using a fork or potato masher until most of the chickpeas are broken down, but some pieces remain for texture.
#### **Step 2: Mix the Ingredients**
1. Add the cooked quinoa, finely chopped **onion**, minced **garlic**, **breadcrumbs**, **flaxseed**, and **olive oil** to the mashed chickpeas. Mix until well combined.
2. Stir in the **spices**: cumin, smoked paprika, ground coriander, and **fresh parsley** (or cilantro). Season with salt, pepper, and **lemon juice**. Taste the mixture and adjust the seasoning as necessary.
#### **Step 3: Form the Balls**
1. Using your hands, shape the mixture into small balls, about **1-1½ inches** in diameter. If the mixture is too sticky, wet your hands slightly or add a little extra breadcrumbs to help form the balls.
2. Place the balls on a baking sheet lined with parchment paper or a silicone baking mat to prevent sticking.
#### **Step 4: Bake the Balls**
1. Preheat your oven to **375°F (190°C)**.
2. Bake the quinoa and chickpea balls for about **20-25 minutes**, flipping halfway through to ensure they cook evenly. The balls should be golden brown and crispy on the outside.
#### **Step 5: Prepare the Dipping Sauce (Optional)**
1. While the balls are baking, prepare the dipping sauce by whisking together the **tahini**, **lemon juice**, **olive oil**, and **minced garlic** in a small bowl. Add water a little at a time to thin it out until you reach a smooth, creamy consistency. Season with salt and pepper to taste.
2. Set the dipping sauce aside until ready to serve.
**Step 6: Serve and Enjoy**
1. Once the balls are golden and crispy, remove them from the oven and let them cool for a few minutes.
2. Serve the **Baked Chickpea and Quinoa Balls** warm with the optional dipping sauce on the side, or enjoy them on their own. They’re perfect for lunch, dinner, or a satisfying snack!
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