Of which 1.7 g sugars and 1.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas) · Plant protein (chickpeas) · Vitamin A (carrot)
Allergens gluten (oats), milk, tree nuts
Carrot and chickpea cheese bites
Air-fried bites, creamy inside and golden outside.
Ingredients
- 200 g (7 oz) cooked carrot
- 250 g (9 oz) cooked chickpeas
- 30 g (1 oz) oat flour
- 30 g (1 oz) almond flour — or more oat flour
- 80 g (2¾ oz) shredded reduced-fat mozzarella
- salt, pepper and garlic powder, to taste
- chopped parsley or cilantro, to taste
Method
- Mash the cooked carrot well with a fork until you have a smooth purée.
- Add the chickpeas and mash them too — no need to get everything completely smooth.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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