Oat & Chickpea Dumplings with Tomato Sauce Recipe

A delicious recipe showing oats aren’t just for breakfast

  • Whole Grain Goodness

    Prep Time

    15 mins

  • Whole Grain Goodness

    Cook Time

    5 mins

  • Whole Grain Goodness

    Serves

    4

  • Whole Grain Goodness

    Cost Per Serving

    69p

Nutrition Per Serving

  • Calories457 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat23g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates1.22g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs47.4g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars12.1g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Protein18.1g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

  • Salt1.35g

    Salt

    A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.

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Whole Grain Goodness

Ingredients

  • 6 tbsp rapeseed oil
  • 2 medium onions, finely chopped
  • 2 tsp ground cumin
  • 2 x 410g cans chickpeas, drained
  • 1x 20g pack coriander
  • 100g oats
  • 600ml passata with onion and garlic

Method

  1. Heat 2 tbsp rapeseed oil in a frying pan and fry the onions for 4-5 minutes until golden, add the cumin and cook for 1 minute. Place in a food processor with the chickpeas, coriander, 2 tbsp oil and seasoning and mix to a coarse purée. Stir in the oats, divide into 16 and shape into balls.
  2. Heat the remaining oil in the frying pan and fry the dumplings for 3 minutes, remove and keep warm.
  3. Add the passata to the pan with 200ml water and bring to the boil and simmer for 2 minutes.
  4. Pour the sauce over the dumplings and serve.

Cooking Tips

  • These dumplings can be served cold with a soured cream and chive dip and salad as an alternative.

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