Chickpea vada

                                                           Chickpea and rice balls

These tasty chickpea balls, flavoured with garlic, chilli and lots of fresh coriander, make a delicious starter or could even be served as an alternative to rice or potatoes. Cooked traditionally as an Indian dish the balls would be deep-fried, but here they are baked.

Preparation time 30 minutes

Cooking time 45 minutes

Serves 4 ( Makes 12 ) 

Ingredients :

1/2 cup (100 g) long-grain white rice

1 cup (250 ml) water

1 tbsp canola oil

1 small onion, finely chopped

1 garlic clove, crushed
1 fresh red chilli, deseeded and finely chopped
2 tomatoes, peeled, deseeded and finely chopped
1 can chickpeas ( about 400 g ), drained and rinsed
1/4 cup ( 15 g ) chopped fresh coriander leaves
1/2 tsp red chilli powder or paprika
salt and pepper ( as per taste requirment )

Preparation :

1 Put the rice in a saucepan, add the water and bring to the boil.Cover and simmer very gently for 10-15 minutes or until the rice is tender and has absorbed all the water.

2 Remove from the heat and leave to cool for a few minutes.

3 Meanwhile, preheat the oven to 180▫C. Heat the oil in the saucepan, add the onion and fry gently for about 5 minutes, stirring frequently until soft. Stir in the garlic and chilli, then cook for 2 more minutes. Remove from the heat and stir in the chopped tomatoes.

4 Put the chickpea in a bowl and mash with a potato masher until  fairly mashed, or puree in a food processor. Add the onion mixture, rice, coriander, paprika , salt and pepper.

5 Mix together well. Divide the mixture into 12 equal portions and shape each into a ball.

6 Place the chickpea and rice balls on a greased baking tray and bake for 30 minutes or until beginning to brown, turning them over carefully halfway through the cooking. Serve hot.

Some more ideas....

1- Onion and chickpea bhajia- Gently cook 1 large sliced onion in 1 tbsp vegetable oil for 10 minutes or until very soft.

2 -Sift 3/4 cup (105 g) besan (chickpea flour) into a bowl with 1 tsp ground coriander, 1 tsp turmeric, 1/2 tsp mild chilli powder and 1/2 tsp salt. Stir in 1/2 tsp cumin seeds and make a well in the centre.

3 -Add 1/3 cup (85 g) plain low-fat yogurt, 1/4 cup (60 ml) cold water and 1 tsp lemon juice and mix to a thick, smooth batter.

4- Stir in the onion and 1 can chickpeas ( about 400 g ) , drained, rinsed and lightly mashed. Heat 1 tbsp of oil in a frying pan, drop in spoonfuls of the batter and flatten them slightly with the back of the spoon. Cook over a medium heat for 2-3 minutes on each side.

✔ Serve with raita- Combine 1 cup ( 250 g ) yogurt with 1/2 finely chopped cucumber and 1/2 finely chopped tomato. Garnish with strips of capsicum and spring onion.

✔ Serve with green chutney or tomato ketchup.

Health points :

✔ Chickpeas have a very low Glycaemic Index although mashing them does increase the index. This dish is nonetheless a good low-kilojoule, low-fat choice for people who have diabetes.

✔ Eating onions regularly can have a several beneficial effects, particularly in helping to reduce blood cholestrol levels and to lessen the risk of blood clots forming.