Easy Vegetarian Chickpea Patty Recipe
Chickpea patties are not just vegetarian fare; they're flavor bombs disguised as healthy, protein-packed meals. These patties are incredibly versatile, budget-friendly, and easy to whip up, making them a weeknight dinner hero or a crowd-pleasing appetizer. So, let's delve into the world of chickpea patties, exploring their ingredients, instructions, nutritional value, and some pro tips for ultimate patty perfection!
Ingredients for Chickpea Patties:
The beauty of chickpea patties lies in their adaptability.
Here's a basic ingredient list, but feel free to get creative!
- 1 (15.5 oz) can chickpeas,
drained and rinsed
- 1/2 cup breadcrumbs or rolled
oats
- 1/4 cup chopped onion
- 1/4 cup chopped fresh herbs
(cilantro, parsley, etc.)
- 1 clove garlic, minced
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Olive oil for cooking
Optional additions:
grated carrot, chopped bell pepper, nutritional yeast, flaxseed meal, spices
like turmeric or chili powder.
Easy Instructions for Chickpea Patties:
- Mash the chickpeas: Use a fork or potato masher to coarsely mash
about half the chickpeas. Leave the other half slightly chunkier for
texture.
- Combine and season: In a large bowl, mix mashed chickpeas, unmashed
chickpeas, breadcrumbs, onion, herbs, garlic, spices, salt, and pepper.
- Form patties: Gently shape the mixture into equal-sized
patties, about 2-3 inches in diameter.
- Heat oil: Heat olive oil in a large skillet over medium
heat.
- Cook the patties: Add patties to the skillet and cook for 3-4
minutes per side, or until golden brown and crispy.
- Serve: Enjoy your chickpea patties on their own, in
burger buns, or wrapped in lettuce leaves. Add your favorite toppings like
avocado, hummus, tahini sauce, or salsa!
Nutritional Information for Chickpea Patties:
One chickpea patty offers a surprising amount of nutritional
value:
- Calories: 150-200 (depending on ingredients)
- Protein: 8-10 grams
- Fiber: 5-7 grams
- Iron: 2-3 mg
- Folate: 100-150 mcg
They're also naturally gluten-free and vegan, making them a
suitable choice for various dietary needs.
Pro Tips for Perfect Chickpea Patties:
- For extra moisture: Add a tablespoon of aquafaba (the liquid from the
chickpea can) or mashed sweet potato.
- Binding magic: Chia seeds or flaxseed meal help bind the patties
without eggs.
- Crispy delight: Air-frying creates perfectly crispy and oil-free
patties.
- Flavor fiesta: Experiment with different herbs, spices, and
vegetables to personalize your patties.
- Leftover love: Leftover patties can be stored in the fridge for
up to 3 days or frozen for later use.