Low Fat Savory Chickpea Patties
Bursting with fresh herbs and aromatic spices, these Low Fat Savory Chickpea Patties are the ultimate guilt-free treat for those seeking a healthy yet satisfying meal. Made with protein-packed canned chickpeas and enhanced by the vibrant flavors of parsley, cilantro, cumin, and coriander, these patties are both nutritious and delicious. A touch of lemon juice adds a zesty tang, while whole wheat flour binds the mixture into perfectly golden patties that are lightly pan-fried with minimal olive oil for a crisp exterior. Ready in just 30 minutes, these vegetarian patties are perfect as a snack, light lunch, or served alongside a fresh salad or dipping sauce. Whether you're looking for flavorful vegan options or simple low-fat recipes, these chickpea patties are sure to become a household favorite!
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Recipe Information
Ingredients
- 400 grams canned chickpeas, drained and rinsed
- 1 medium onion, finely chopped
- 2 cloves garlic cloves, minced
- 0.5 cup fresh parsley, finely chopped
- 0.25 cup fresh cilantro, finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper
- 0.75 teaspoon salt
- 0.25 teaspoon cayenne pepper (optional)
- 3 tablespoons whole wheat flour
- 2 teaspoons olive oil
Instructions
In a large mixing bowl, add the drained chickpeas and mash them with a fork or potato masher until mostly smooth with a few chunks for texture.
Add the finely chopped onion, minced garlic, chopped parsley, and cilantro to the mashed chickpeas. Mix until the ingredients are well combined.
Add the ground cumin, ground coriander, lemon juice, black pepper, salt, and cayenne pepper (if using) to the bowl. Stir until all the spices are evenly distributed.
Sprinkle the whole wheat flour over the mixture and mix well to combine. The mixture should be able to hold together when formed into a patty. If it's too wet, add a little more flour, one teaspoon at a time.
Divide the mixture into 8 equal portions and form each portion into a patty about 1/2 inch thick.
Heat half of the olive oil in a non-stick skillet over medium heat. Once hot, add half of the patties to the pan. Cook for about 3-4 minutes on each side, or until golden brown and heated through.
Remove the cooked patties from the pan and keep warm. Add the remaining olive oil to the pan and repeat the cooking process with the remaining patties.
Serve the chickpea patties warm as a light meal or snack, with a side salad or your favorite dipping sauce.
Nutrition Facts
Calories |
937 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3055 mg | 133% | |
| Total Carbohydrate | 122.9 g | 45% | |
| Dietary Fiber | 33.1 g | 118% | |
| Total Sugars | 21.0 g | ||
| Protein | 35.8 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 520 mg | 40% | |
| Iron | 19.7 mg | 109% | |
| Potassium | 2410 mg | 51% | |
*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.
