Heart-Healthy Chickpea Patty
Elevate your plant-based dining experience with our Heart-Healthy Chickpea Patty recipe, a perfect blend of wholesome ingredients and vibrant flavors. Packed with protein-rich canned chickpeas and seasoned with aromatic spices like cumin and coriander, these patties are a nutritional powerhouse designed to support heart health. Fresh parsley, tangy lemon juice, and whole wheat breadcrumbs enhance both the flavor and texture, while the simplicity of pan-searing in extra virgin olive oil creates a golden, crispy crust. Ready in just 35 minutes, this versatile dish is ideal for serving in a burger bun, nestled in a pita, or paired with a refreshing salad for a guilt-free meal you'll love. Perfect for healthy eating enthusiasts, vegetarian foodies, and anyone seeking satisfying meatless comfort!
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Recipe Information
Ingredients
- 2 cups canned chickpeas
- 0.5 red onion
- 2 garlic cloves
- 0.25 cup fresh parsley
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
- 0.5 cup whole wheat breadcrumbs
- 2 tablespoons extra virgin olive oil
- 1 tablespoon water
Instructions
Drain and rinse the canned chickpeas thoroughly to remove excess sodium and place them in a large mixing bowl.
Finely chop the red onion and garlic cloves, and add them to the chickpeas.
Stir in the fresh parsley, ground cumin, ground coriander, salt, and black pepper into the chickpea mixture.
Add the lemon juice and whole wheat breadcrumbs into the mixture.
Using a potato masher or fork, mash the chickpeas until the mixture holds together, leaving some small chunks for texture.
If too dry, add the tablespoon of water gradually until a dough-like consistency forms that you can shape into patties.
Divide the mixture into equally sized portions and form into patties, about 1/2 inch thick.
Heat the extra virgin olive oil in a non-stick skillet over medium heat.
Cook the patties in batches for about 5-7 minutes on each side or until golden brown and heated through.
Serve warm with your choice of whole grain buns, a side of salad, or in a pita with fresh vegetables.
Nutrition Facts
Calories |
946 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2998 mg | 130% | |
| Total Carbohydrate | 124.0 g | 45% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 18.0 g | ||
| Protein | 30.5 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 289 mg | 22% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1314 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
