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Croquettes De Couscous Et Pois Chiches

 

These may be served in a sandwich, as an appetizer or as a main dish with pasta and tomato sauce.
31

Yield

24

patties

Prep

15

min

Cook

45

min

Ready

60

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

cup sunflower seeds
raw, hulled
2 cups chickpeas (garbanzo beans)
cooked and drained
1 cup couscous
uncooked
½ cup tomato juice
½ cup red wine
dry
*
3 tablespoons soy sauce, tamari
2 tablespoons dijon mustard
2 tablespoons red wine vinegar
2 teaspoons rosemary leaves
dried
1 teaspoon thyme
dried
*
½ teaspoon black pepper
3 tablespoons parsley leaves
fresh, minced
3 each garlic cloves
pressed
1 tablespoon olive oil

Directions

Preheat oven to 350℉ (180℃).

Spread sunflower seeds on a baking tray.

Remove any shells or discolored seeds.

Bake 5 to 7 minutes until seeds smell nutty and darken slightly.

Grind seeds in a food processor for 30 seconds until coarsely chopped.

Add chickpeas and process until well mixed.

Keep mixture in the food processor.

In a heavy, 1 quart pot, combine couscous, tomato juice and red wine.

Stir and bring to a boil.

Lower heat, cover and simmer for 2 to 3 minutes until the couscous has absorbed all the liquid.

Let sit 5 more minutes.

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

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

Lightly oil your hands.

Shape 2 to 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" wide and ½ inch thick.

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

Bake for 15 minutes, turn the croquettes over, brush with oil and bake another 10 to 12 minutes.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 257g (9.1 oz)
Amount per Serving
Calories 49831% of calories from fat
 % Daily Value *
Total Fat 17g 26%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1135mg 47%
Total Carbohydrate 24g 24%
Dietary Fiber 11g 44%
Sugars g
Protein 38g
Vitamin A 8% Vitamin C 27%
Calcium 11% Iron 26%
* based on a 2,000 calorie diet How is this calculated?

 

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