Chickpea and Edamame Bites
Dairy free, Egg free, Gluten Free, Nut free, Protein rich, Vegan, Vegetarian
About the recipe
These chickpea and edamame bites are a protein-packed staple in our kitchen—perfect for little hands and big appetites alike. Made with simple pantry staples like chickpeas, frozen edamame, fresh parsley, and warming spices, they’re rich in fibre, plant-based protein, and flavour. They’re ideal for baby-led weaning once soy and sesame are tolerated, and are a great way to maintain tolerance to two of the top 9 allergens. They work well as finger food for toddlers, lunchbox additions, or adult snacks. Bake them in batches and freeze the raw mixture for easy prep on busy days. Serve them with dips, veggie sticks, or pop into wraps and bowls for the whole family.
These chickpea and edamame bites have quickly become a go-to in our kitchen—easy to make, packed with plant-based protein, and perfect for little hands. They’re ideal for baby-led weaning (once soy and sesame are tolerated), work beautifully as toddler snacks, and are tasty enough for grown-ups too.
Made with pantry staples like chickpeas, frozen edamame, and warming spices, these bites are full of flavour, fibre and goodness. They bake up golden and hold their shape well—making them a great addition to lunchboxes, snack plates or mezze-style family meals.
They’re also a practical way to keep up exposure to common allergens like soy and sesame—especially important once those foods have been introduced and tolerated.
The best part? You can prep a batch of the mixture and freeze it before baking—so you always have something nutritious ready to go when you need it.v
Age Appropriateness:
Suitable from 6+ months when soy and sesame have been safely introduced and tolerated.
Serving Suggestions:
- Baby-led weaning: Serve as-is or halved, with a dip like tahini yoghurt or hummus
- Older babies/toddlers: Serve with a veggie stick and dip, in a lunchbox or on a snack plate
- Family meal: Add to a salad bowl, wrap, or mezze-style platter with veggies and grains
Storage:
Store cooked bites in an airtight container in the fridge for up to 3 days.
Freeze uncooked mixture after processing, before rolling. Defrost in the fridge before shaping and baking.
Ingredients
1 cup cooked or tinned chickpeas
1 cup frozen edamame beans
1/2 cup fresh parsley
1 large carrot, grated
2 garlic cloves, finely grated
2 tsp tahini
1 tsp cumin
1/2 tsp garam masala
3 tsp lemon juice
1 tsp salt (if appropriate)
1 tbsp olive oil + extra for drizzling
1 tsp water
Method
Preheat the oven to 170°C and line a baking tray with baking paper.
Bring a small pot of water to the boil. Add the edamame beans and cook for 5 minutes. Strain and allow to cool.
Grate the carrot and add it to a food processor along with the chickpeas and cooled edamame. Add the garlic, roughly chopped parsley, tahini, cumin, garam masala, lemon juice, olive oil, salt (if using), and water.
Process the mixture until combined—you want a slightly chunky texture, not a paste.
Scoop out around 1.5 tablespoons of mixture at a time, roll into balls, and slightly flatten them onto the lined baking tray.
Brush the tops with a little extra olive oil and bake for around 30 minutes, or until golden. You can flip them halfway for even colour.
Ingredient Swaps:
-
No tahini? Use sunflower seed butter or leave it out
-
Add a pinch of turmeric or smoked paprika for extra depth
-
Fresh coriander or baby spinach can be used in place of parsley
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