Parmesan Broccoli Bites
A simple and healthy side or snack
Parmesan Broccoli Bites | Dara O’Brien
By Dara O’Brien
Creative Director, Lake Isle Press
Although my childhood eating habits clearly merited intervention from the health police, veggies, fruits, and lean protein showed up at meals with some regularity. At snack time, however, empty calories reigned.
Snacking was synonymous with treats, and treats were sweet or salty things that came in packages. A banana could not rival the lure of a Twinkie. Potato sticks edged out celery sticks every time. Why have nuts or yogurt when you can have a snickers or an ice cream sandwich?
Though “healthy snacking” was an oxymoron for longer than I care to admit, my days of packaged treats are mostly behind me; I am happy to report I haven’t eaten a Twinkie in decades. These days I mostly snack if I’m hungry or need an energy boost. And though I stay away from packaged junk food, my ideal snack is just as easy to grab. It should be ready and waiting with little or no preparation, like an apple with peanut butter, or carrots with hummus.
Leftovers make for especially great snacking. This recipe for Parmesan Broccoli Bites from “The Chickpea Flour Cookbook,” by Camilla V. Saulsbury offers a case in point. I thought these little veggie bites would make for a light and tasty lunch appetizer, so I made them recently as my contribution to an end of summer lunch—hoping there might be some leftovers.
The first time I tried them I forgot the oil and they came out a little dry. And although I cooked them for 23 minutes they didn’t turn at all golden, which made them look a little dull. But they were still good, so I tried them again. In addition to adding the oil as specified, I cranked the oven up to 400° and cooked the bites for 15 minutes on a cookie sheet rather than in mini-muffin tins, and turned each bite at the halfway point.
The second time was the charm. They came out nicely browned, and they were moist and lightly flavorful. I served them with harissa mayonnaise (one tablespoon harissa paste with ¼ cup of mayonnaise) for extra kick, and it made for a great combination. And there was of course the added bonus: I had some leftovers for a healthy snack at the ready.
Maybe for the next party I’ll try a recipe for healthy homemade Doritos.
Parmesan Broccoli Bites Recipe
Click here for printable recipe.
Here, broccoli gets turned into an irresistible side dish that easily doubles as a great anytime snack. And because it makes the emerald vegetable taste brand new, even the pickiest eaters in the house will ask for more.
INGREDIENTS
2 tablespoons olive oil, plus more for pans
4 cups coarsely chopped broccoli (florets and some stems)
1 cup (120 grams) chickpea flour
1 cup grated Parmesan cheese
4 cloves garlic, minced
2 large eggs
¼ teaspoon fine sea salt
¼ teaspoon freshly ground black pepper
Makes 24 balls
PREPARATION
Preheat the oven to 350°F. Grease the cups of two 12-count mini muffin pans with oil.
In a large saucepan fitted with a basket steamer, steam the broccoli for 4 to 5 minutes, until tender. Transfer to a bowl and cool to room temperature.
Drain any accumulated liquid from the broccoli; place the broccoli in a food processor. Pulse the broccoli until it is finely chopped (be careful not to purée). Transfer it to a large bowl. Stir in the flour, Parmesan, garlic, 2 tablespoons oil, the eggs, salt, and pepper until well blended.
Bake for 18 to 23 minutes, until golden and firm to the touch. Transfer the pan to a wire rack and run a knife around the edge of each muffin cup; let the balls cool in the pan for 5 minutes before carefully removing. Serve warm or cool to room temperature.
Tip
Baking the balls in the mini muffin pans helps them keep their shape. Alternatively, bake them on a large baking sheet lined with parchment paper.
Make It Vegan!
Replace the eggs with 2 psyllium “eggs” and replace the Parmesan with ½ cup nutritional yeast flakes.
Variation
Asiago Cauliflower Bites: Replace the broccoli with an equal amount of chopped cauliflower florets and stems. Replace the Parmesan with an equal amount of grated Asiago cheese and add ⅛ teaspoon ground nutmeg.
Recipe from “The Chickpea Flour Cookbook” by Camilla V. Saulsbury, Lake Isle Press, 2015
