Super Bowl Eats: Green Pea, Chickpea, Cauliflower "Meatballs"
Still finalizing those Super Bowl Sunday menus? We’ve got one more recipe that you must add to your list.
Green Pea, Chickpea, Cauliflower “Meatballs” are
- Green. And if your imagination is just as good as ours, we can call them teal. I mean, they’re pretty close to Philly Eagles Teal. Right?
- Healthy. They clock in at just 25 calories per meatball. This is less than half the calories of the average beef meatball. They also have more than 75 percent LESS fat and saturated fat and 10 times the amount of fiber. I call that a nutritional TOUCHDOWN.
- Flavorful. Green Pea, Chickpea, Cauliflower “Meatballs” certainly are not lacking in this department. That’s three different flavors in the title alone. If it weren’t such a mouthful, we’d also add in Red Onion, Parsley, and Parmesan. And if you dip them in our Chipotle Yogurt Dip (recipe below)… flavor FIELD GOAL!
- Good for a crowd. This recipe doesn’t get any more difficult the more you make. (Although, you might need a bigger food processor!) 24 is likely enough meatballs for your family, but if you’re inviting the rest of the cul-de-sac, it’s no extra feat to double or even triple the recipe to make more. Batch cook them in the oven to have hot meatballs coming out all day!
If you need a few more Super Bowl LII food ideas beyond Green Pea, Chickpea, Cauliflower “Meatballs” and Buffalo Chicken Stuffed Avocados, here are a few more FLIK blog posts to inspire:
What to Eat This Weekend: Fly Eagles Fly. FLIK’s Senior Chef Manager for the Eagles, Jason Buniak, shares what the Eagles eat every Friday morning.
Super Bowl Sunday: Eating Like an Eagle. Want to eat what the Eagles eat? We spectators probably don’t need quite as many calories as an Eagle does, but we can all benefit from a well-rounded, nutritious menu.
Green Pea, Chickpea, Cauliflower "Meatballs"
Green Pea, Chickpea, Cauliflower "Meatballs" are perfect for a Superbowl 2018 get together -- especially if your crew is supporting the Eagles. (They're almost the same color, right?) These meatless meatballs are healthy, flavorful, fun, and can feed a crowd!
Ingredients
| 1 cup green peas |
| 1 head cauliflower, cut in half |
| 1/2 cup cooked chickpeas |
| 1/3 cup finely chopped red onion |
| 1 tablespoon chopped parsley |
| 1/2 ounce grated parmesan |
| 3/4 teaspoon salt |
| 1/4 teaspoon ground black pepper |
| 1 egg yolk |
| 1 cup panko breadcrumbs |
Instructions
- Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
- Blanch peas in boiling water until bright green, about 1 minute. Shock in ice bath and drain.
- Blanch cauliflower in boiling water just until tender, about 3 minutes. Shock in ice bath and drain. Place cauliflower in a food processor and pulse until rice-like consistency. Transfer to a large bowl and set aside.
- Combine peas, chickpeas, onion, parmesan, parsley, salt, and pepper in the food processor and process until smooth. Add egg yolk and panko and pulse to combine. Add this mixture to the cauliflower and mix well using your hands.
- Roll the mixture into about 24 uniform size balls (~1.25 ounces each) and place on parchment. Bake 35-45 minutes until they are heated through and begin to brown.
- Serve warm. Optional to serve with Greek Yogurt Chipotle Dip. (Recipe below.)
Nutrition facts per 4 meatball serving: 100 calories, 2 g fat, 0.5 g sat fat, 320 mg sodium, 15 mg cholesterol, 16 g carb, 4 g fiber, 4 g sugar, 6 g protein
Chipotle Yogurt Dip
Makes about 2 cups
Ingredients
| 1 1/2 cups plain fat free Greek yogurt |
| 3 tablespoons chipotles in adobo |
| 1/3 cup fresh chopped cilantro |
| 1/3 cup chopped scallions |
| 3 tablespoons olive oil |
| 3 tablespoons lime juice |
Instructions
Place all ingredients in a food process and pulse until well blended.
Nutrition facts per 2 tablespoons serving: 40 calories, 3 g fat, 0.5 g saturated fat, 25 mg sodium, 0 mg cholesterol, 1.5 g carb, 0 g fiber, 1 g sugar, 2.5 g protein
Written by Danielle Cushing, RDN, LDN, CNSC