Mediterranean Diet Chickpea Patty
Get ready to savor the vibrant flavors of the Mediterranean with our easy-to-make Mediterranean Diet Chickpea Patty! Bursting with wholesome ingredients like hearty canned chickpeas, aromatic garlic, fresh parsley, and tangy feta cheese, these veggie-packed patties are perfectly seasoned with warming cumin and coriander. Tender on the inside and satisfyingly crisp on the outside, these patties come together in just 30 minutes, making them an ideal quick and healthy meal. Pan-fried in olive oil for a golden finish, they’re incredibly versatile—pile them into burger buns, tuck them into pita bread, or serve them atop a crisp salad for a light yet filling lunch or dinner. Packed with fiber, protein, and Mediterranean-inspired goodness, this recipe is perfect for vegetarians and anyone looking to embrace a healthier lifestyle.
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Recipe Information
Ingredients
- 15 oz canned chickpeas
- 0.5 cup red onion
- 0.5 cup fresh parsley
- 3 garlic cloves
- 0.5 cup crumbled feta cheese
- 0.5 cup whole wheat breadcrumbs
- 1 tsp cumin
- 1 tsp ground coriander
- 0.5 tsp salt
- 0.5 tsp black pepper
- 1 egg
- 2 tbsp olive oil
- 2 tbsp lemon juice
Instructions
Drain and rinse the canned chickpeas thoroughly. Pat them dry with paper towels.
In a food processor, combine the chickpeas, red onion, parsley, garlic, cumin, ground coriander, salt, and black pepper. Pulse until the mixture is coarsely blended but not completely smooth.
Add the crumbled feta cheese, whole wheat breadcrumbs, egg, and lemon juice to the chickpea mixture. Pulse a few more times to incorporate the ingredients. The mixture should be firm enough to form patties.
Transfer the mixture to a bowl. Divide it into four equal portions and shape each portion into a patty, about 3/4 inch thick.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat.
Place the patties in the skillet, making sure not to overcrowd them. Cook for about 4-5 minutes on each side, or until they are golden brown and cooked through.
Remove the patties from the skillet and let them rest on a paper towel-lined plate for a minute to absorb any excess oil.
Serve the chickpea patties warm, in burger buns, flatbreads, or over a salad for a delicious Mediterranean meal.
Nutrition Facts
Calories |
1185 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.3 g | 75% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 249 mg | 83% | |
| Sodium | 3929 mg | 171% | |
| Total Carbohydrate | 121.9 g | 44% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 17.3 g | ||
| Protein | 45.6 g | 91% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 535 mg | 41% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 1442 mg | 31% | |
*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.
