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Ингредиенты
- 1 c. Chickpeas, dry, cleaned
- 1/3 c. Dry bulgur
- 2 Tbsp. Lemon juice
- 2 x Large eggs -or possibly-
- 1/2 c. Egg Beaters -or possibly-
- 3 x Egg whites
- 3 Tbsp. Water, cool
- 3 x Cloves garlic, minced
- 1 1/2 tsp Grnd cumin
- 1/2 tsp Turmeric
- 2 Tbsp. Fresh parsley, minced
- 1/2 tsp Dry basil
- 1 tsp Dry marjoram
- 1/2 tsp Coriander seed, grnd
- 1/8 tsp Cayenne
- 1 tsp Salt Vegetable oil for frying or possibly vegetable oil spray
Инструкции
- Yield : 50-60 one inch balls or possibly 36croquettes.
- Place chickpeas in pot with 3 c. of water. Bring to a boil and simmer 10 min. Let stand for a minimum of 1 hour.
- Soak the bulgur in hot water to cover for 20 min. Drain.
- Place the chickpeas in a food processor with all lingredients except bulgur and breadcrumbs. Pulse-process till finely minced but not pureed. Gently fold in bulgur and sufficient breadcrumbs to hold mix together. Cover the mix and chill for at least 15 min.
- Shape the mix into one inch ball and set aside (make sure they are not touching one another). Preheat frying pan with about 1/4 inchof oil over medium-high heat. Don't crowd the balls. Fry them till brown on all sides. Drain on paper towels. Or possibly deep fry.
- To make fatfree: Use Egg Beaters or possibly other egg substitute or possibly egg whites instead of Large eggs.
- Bake instead of frying: Preheat the oven to 500 degrees F. Spray a cookie sheet with oil spray or possibly grease it. Shape into 1-inch balls and flatten slightly to make croquettes. Spray the tops of the croquettes. Bake for 10-15 min till browned on the outside. Check to see if they need to be turned (it depends on the cookie sheet).
- Serving Ideas : Serve with pita bread, tahini sauce*, minced salad
- For a nearly fat free sauce, add in a few drops of dark (toasted) sesame oil to nonfat yogurt with salt. pepper, lemon juice and garlic to taste.
- NOTES : I'm not sure if I've ever fried these. However, the baking method I developed is very easy, and the results are quit good.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 29g | |
| Recipe makes 12 servings | |
| Calories 78 | |
| Calories from Fat 10 | 13% |
| Total Fat 1.15g | 1% |
| Saturated Fat 0.12g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 200mg | 8% |
| Potassium 180mg | 5% |
| Total Carbs 13.79g | 4% |
| Dietary Fiber 3.8g | 13% |
| Sugars 1.88g | 1% |
| Protein 3.84g | 6% |
