BAKED CAULIFLOWER AND CHICKPEA BITES RECIPE
5/5
These Baked Cauliflower and Chickpea Bites are a nutritious and flavorful snack or appetizer option. They are perfect for those following Indian weight loss diets as they are baked instead of fried, reducing the overall calorie content. Cauliflower and chickpeas provide fiber and protein, while the spices add a burst of flavor without excessive oil or salt. These bites are a great way to incorporate vegetables and legumes into your diet while enjoying a tasty treat.
INGREDIENTS
- 2 cups cauliflower florets
- 1 cup cooked chickpeas
- 1/4 cup breadcrumbs
- 1/4 cup grated Parmesan cheese (optional)
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
INSTRUCTIONS
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
- In a food processor, pulse the cauliflower florets and cooked chickpeas until they are finely chopped and resemble a coarse texture.
- Transfer the cauliflower and chickpea mixture to a mixing bowl. Add breadcrumbs, grated Parmesan cheese (if using), cumin powder, paprika, garlic powder, salt, black pepper, and olive oil. Mix well until all the ingredients are combined.
- Take small portions of the mixture and shape them into bite-sized patties or balls. Place them on the prepared baking sheet.
- Bake in the preheated oven for about 20-25 minutes, or until the bites are golden brown and crispy.
- Remove from the oven and let them cool for a few minutes before serving.
PROCESS
- Preheat your oven to 400°F (200°C) and prepare a baking sheet by lining it with parchment paper or lightly greasing it.
- Using a food processor, finely chop the cauliflower florets and cooked chickpeas until they reach a coarse texture. This will help in creating a cohesive mixture for the bites.
- Transfer the cauliflower and chickpea mixture to a mixing bowl. Add breadcrumbs, grated Parmesan cheese (if desired), cumin powder, paprika, garlic powder, salt, black pepper, and olive oil. Mix well to ensure all the ingredients are evenly incorporated.
- Take small portions of the mixture and shape them into bite-sized patties or balls. This can be done by rolling the mixture between your palms or using a cookie scoop to portion them out.
- Place the formed cauliflower and chickpea bites onto the prepared baking sheet, ensuring they are evenly spaced to allow for proper browning.
- Bake the bites in the preheated oven for approximately 20-25 minutes, or until they turn golden brown and crispy. Keep an eye on them to avoid overcooking.
- Once baked, remove the bites from the oven and allow them to cool for a few minutes before serving.
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TIPS
- Feel free to customize the spices according to your preference. You can add chili powder, turmeric, or any other spices you enjoy.
- For a vegan version, omit the Parmesan cheese or substitute it with a vegan cheese alternative or nutritional yeast.
- Serve the baked cauliflower and chickpea bites with a side of yogurt dip or chutney for added flavor.
- Make a double batch and freeze the extras for future use. Simply reheat them in the oven or air fryer for a quick and convenient snack.
- Experiment with different herbs and spices to create your own unique flavor combinations.
- Enjoy these bites as a standalone snack, or use them as a filling for sandwiches or wraps.
NUTRITION VALUE
- Calories: approximately 150
- Fat: 7g
- Carbohydrates: 17g
- Fiber: 5g
- Protein: 6g
