Chickpea and Cauliflower "Meat"balls
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
0.50 cup Kroger Lowfat Cottage Cheese 250 grams Sprout’s No Salt Added Garbanzo Beans 392 grams Cauliflower, raw 120 grams Portabella Mushrooms 7 clove Garlic 100 grams Onions, raw 4 serving Egg white, large 0.25 cup Bob's Red Mill Vital Wheat Gluten
1. Rice the cauliflower, put into a glass bowel and microwave on high for 5 minutes. Cool, squeeze out excess water by placing the cauliflower in cheese cloth and set aside.
2. While the cauliflower is heating/cooling, saute the diced onion, mushroom and garlic until cooked down and no longer moist.
3. Pulse the garbanzo beans for a few seconds in food processor or mash by hand to a rough texture (do not over mash).
4. Combine the cauliflower, mushroom/onion mixture and garbanzo beans in a bowl. Add the egg whites, cottage cheese and vital wheat gluten, then mix till combined. Season as desired depending on dish (Italian, Mexican, Greek, etc). Mixture will be sticky.
5. Use a spoon to measure out 1 Tbsp sized balls and placed onto a cookie sheet lined with parchment paper. Lightly spritz "meatballs" with cooking spray and bake at 375F for 10 minutes. Flip "meatballs," spritz other side with cooking spray and bake another 10 minutes.
6. Cool for 2-3 minutes and serve.
Serving Size: 4 "meatballs"
2. While the cauliflower is heating/cooling, saute the diced onion, mushroom and garlic until cooked down and no longer moist.
3. Pulse the garbanzo beans for a few seconds in food processor or mash by hand to a rough texture (do not over mash).
4. Combine the cauliflower, mushroom/onion mixture and garbanzo beans in a bowl. Add the egg whites, cottage cheese and vital wheat gluten, then mix till combined. Season as desired depending on dish (Italian, Mexican, Greek, etc). Mixture will be sticky.
5. Use a spoon to measure out 1 Tbsp sized balls and placed onto a cookie sheet lined with parchment paper. Lightly spritz "meatballs" with cooking spray and bake at 375F for 10 minutes. Flip "meatballs," spritz other side with cooking spray and bake another 10 minutes.
6. Cool for 2-3 minutes and serve.
Serving Size: 4 "meatballs"
Nutritional Info Amount Per Serving
- Calories: 194.1
- Total Fat: 2.4 g
- Cholesterol: 3.8 mg
- Sodium: 206.6 mg
- Total Carbs: 25.5 g
- Dietary Fiber: 7.7 g
- Protein: 19.4 g
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