How to Make Quinoa and Garbanzo Meatballs

03 August, 2020
Quinoa and garbanzo meatballs are ideal for enjoying as a meal that's high in fiber, vitamins, and minerals. Want to try them? We'll tell you how make them in just a few simple steps.

Are you looking for ways to substitute meat in your recipes? Do you want to enjoy more nutritional and satisfying meals? If you answered yes to either of these questions, then we’ve got a delicious recipe for making quinoa and garbanzo meatballs. This light and easy-to-make recipe is the perfect addition to your healthy diet!

Both quinoa and garbanzo beans stand out for their high fiber, vitamin, mineral, and antioxidant content. What’s more, both foods are low in calories are an important source of energy. The best part is how versatile they are: you can add them to a wide variety of dishes.

Nutritional properties

The nutritional properties of quinoa

A bowl of quinoa.
Quinoa is rich in essential amino acids and fiber. What’s more, it doesn’t contain any gluten.

Quinoa is considered to be a superfood, given its amazing nutritional properties. Technically, quinoa is a gluten-free pseudocereal that offers high quantities of protein, vitamin E, and carbohydrates. Other nutrients that we find in quinoa seed are the following:

  • B vitamins
  • Magnesium
  • Manganese
  • Phosphorous
  • Folate
  • Iron
  • Potassium
  • Calcium
  • Fats, including Omega 3 fatty acids
  • Fiber

Want more quinoa recipes?: 3 Delicious and Healthy Quinoa Salads

The nutritional properties of garbanzo beans

Uncooked garbanzo beans.
Garbanzo beans stand out for the high nutritional value. They’re a protein source with a high biological, mineral, fiber, and antioxidant value.

Garbanzo beans are legumes that are very well-known around the world. While they’ve recently gained popularity, garbanzo beans have been cultivated for thousands of years. Today, they’re valued for their high nutritional value, since they’re an important source of the following:

  • B vitamins
  • Vitamin E
  • Proteins
  • Folic acid
  • Potassium
  • Phosphorous
  • Manganese
  • Magnesium
  • Calcium
  • Iron
  • Healthy fats
  • Fiber

Discover: Eggplant Meatballs, a Finger-licking Good Recipe

Quinoa and garbanzo meatballs

How to make quinoa and garbanzo meatballs
Besides being light in calories, quinoa and garbanzo meatballs offer plenty of energy and essential nutrients.

Now that you’re familiar with the properties of these foods, it’s time to learn how to prepare some delicious quinoa and garbanzo meatballs. Without a doubt, this is a nourishing plate that you can enjoy without having to feel guilty. So, time to cook!

Ingredients

Meatball ingredients

  • Cooked garbanzo beans, 1 cup
  • 1 garlic clove
  • Cooked quinoa, 1 cup
  • 1 piece of finely chopped red pepper
  • 1/2 cup of bread crumbs
  • 1 tablespoon of soy sauce
  • 2 tablespoons of finely chopped cilantro
  • 1 pinch of salt
  • 1 pinch of pepper

Sauce ingredients

  • 4 tomatoes
  • 1 garlic clove
  • 2 tablespoons of onion
  • 1 cooked carrot
  • 1 cup of vegetable stock
  • 2 tablespoons of extra virgin olive oil

How to prepare quinoa and garbanzo meatballs

  • First, cook the garbanzo beans until they’re soft.
  • Then, add the cooked garbanzo beans and garlic clove to a food processor.
  • Process until you obtain a puree texture, then add a bit of salt and pepper and set aside.
  • In a separate pan, cook your quinoa.
  • Next, add your garbanzo puree to a shallow dish and mix it with the quinoa, red pepper, bread crumbs, soy sauce, and cilantro.
  • Make sure to mix everything until you have a uniform and manageable dough. Next, place your mixture in the refrigerator for 30 minutes.
  • After this time is up, grab chunks of your mixture and shape them into meatballs.
  • Now, prepare your sauce by mixing the tomato, garlic, onion, carrot, and a cup of vegetable stock.
  • Process until well mixed and then transfer the mixture into a frying pan with previously heated olive oil.
  • Allow the sauce to thicken for a few minutes and then add the meatballs.
  • Season with salt and pepper, allow to it cook for 3 to 5 more minutes until your meatballs are ready.
  • Finally, serve with whole grain rice and salad.

Interesting information about quinoa and garbanzo meatballs

Besides all of the nutritional qualities we mentioned above, we can add that these meatballs are 100% free of cholesterol. What’s more, the final preparation contains only 396 calories. Of course, the number of calories will vary according to what you accompany your meatballs with.

If you wish to keep the concept of the dish healthy, then you should pick healthy options like light salads, whole grain rice, or a creamy vegetable soupThese meatballs make for a great to substitute meat. However, if you prefer, you can also eat them for dinner.

Below, you’ll find the specific nutritional information for quinoa and garbanzo meatballs:

  • Carbohydrates: 5 grams, or 23 % of the daily recommended amount.
  • Protein: 3 grams, or 35% of the daily recommended amount.
  • Lipids: 3 grams, or 9.6 of the daily recommended amount.
  • Dietary fiber: 3 grams or, 23 % of the daily recommended amount.

So, are you ready to try these delicious vegan meatballs? We’re sure you’ll want to make them a part of your regular diet. Not only are they extremely healthy, but they’re also easy to make!

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