Chickpea-Couscous Croquettes

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Time to Prepare this Recipe 1 hours Prep: 20 minutes Cook: 25 minutes
Calories Per Serving and Nutrition Information 485 calories per serving view nutrition facts
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Ingredients

2/3 cup sunflower seeds hulled
2 cups chickpeas (garbanzo beans) cooked
1 cup couscous
1/2 cup tomato juice
1/2 cup red wine dry
3 tablespoons soy sauce
2 tablespoons dijon mustard
2 tablespoons red wine vinegar
2 teaspoons rosemary leaves
1 teaspoon thyme
1/2 teaspoon black pepper
3 tablespoons parsley leaves minced
3 cloves garlic
1/2 tablespoon olive oil

Directions

If using sunflower seeds, preheat oven to 350 degrees F.

Spread seeds on baking tray.

Remove any shells or discolored seeds. Bake 5-7 mins, until seeds smell nutty and darken slightly.

Grind in food processor until coarsely chopped.

Add chickpeas and process until well mixed.

Keep mix in food processor.

In heavy pot, combine couscous, tomato juice and red wine.

Stir and bring to a boil.

Lower heat, cover and simmer 2-3 mins, until couscous has absorbed all the liquid.

Let stand 5 more mins.

Add cooked couscous to chickpea mixture along with remaining ingredients except oil.

Mix well, stopping processor and scraping down the sides once or twice, until smooth.

Lightly oil your hands.

Shape 2-3 tb of chickpea mixture between your hands to form a ball.

Repeat with remaining mixture until you have 24 balls.

Flatten balls to form patties about 2 inches wide and 1/2 inch thick.

Brush croquettes with olive oil and place on lightly oiled baking tray.

Bake 15 mins, turn croquettes over, brush with oil and bake another 10-12 mins.

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Nutrition Facts

Serving Size 256g
Amount per Serving
Calories 485 29% of calories from fat
% Daily Value*
Total Fat 16.0g24%
 Saturated Fat 2.0g9%
 Trans Fat 0.0g
Cholesterol 0mg0%
Sodium 1135mg47%
Total Carbohydrate 71.0g24%
 Dietary Fiber 11.0g44%
 Sugars 2.0g
Protein 19.0g38%
Vitamin A 8%  Vitamin C 27%
Calcium 11%  Iron 26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How is this calculated?

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