Mediterranean Diet Savory Chickpea Patties
Elevate your plant-based dining experience with these Mediterranean Diet Savory Chickpea Patties, a wholesome and flavorful dish that’s as nutritious as it is delicious. Packed with protein-rich chickpeas, aromatic spices like cumin and coriander, and vibrant fresh parsley, these patties boast a perfect balance of savory and zesty flavors, enhanced by a splash of lemon juice. Lightly pan-fried in olive oil for a golden, crispy exterior, they are irresistibly satisfying while adhering to heart-healthy Mediterranean diet principles. Quick to prepare in just 35 minutes, these versatile patties can be served warm with creamy tzatziki or alongside a vibrant Mediterranean salad for a refreshing, balanced meal. Perfect for vegetarians and anyone seeking a nutrient-dense yet easy-to-make option, these chickpea patties deliver bold flavors that will make them a new weekly favorite.
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Recipe Information
Ingredients
- 15 ounce Canned chickpeas, drained and rinsed
- 0.5 cup Red onion, finely chopped
- 2 cloves Garlic, minced
- 0.25 cup Fresh parsley, chopped
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 1 large Egg
- 0.25 cup Whole wheat flour
- 2 tablespoons Olive oil
Instructions
In a large mixing bowl, mash the canned chickpeas with a fork or potato masher until they form a coarse paste.
Add the chopped red onion, minced garlic, chopped parsley, ground cumin, and ground coriander to the bowl with the mashed chickpeas. Mix until well combined.
Stir in the salt, black pepper, lemon juice, and egg. Mix until all the ingredients are thoroughly combined.
Gradually add the whole wheat flour to the chickpea mixture, stirring until the mixture holds together and forms a dough-like consistency. If the mixture is too wet, add more flour as needed.
Using your hands, shape the mixture into small patties, approximately 2 inches in diameter and 1/2 inch thick.
Heat the olive oil in a large non-stick skillet over medium heat.
Carefully place the chickpea patties in the skillet, cooking them in batches if necessary to avoid overcrowding.
Cook each patty for 3-4 minutes on one side until golden brown, then flip and cook for an additional 3-4 minutes on the other side.
Remove the patties from the skillet and let them drain on a paper towel-lined plate.
Serve warm, along with a side of tzatziki sauce or a fresh Mediterranean salad.
Nutrition Facts
Calories |
1050 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.4 g | 59% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 2602 mg | 113% | |
| Total Carbohydrate | 126.4 g | 46% | |
| Dietary Fiber | 31.0 g | 111% | |
| Total Sugars | 20.1 g | ||
| Protein | 41.5 g | 83% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 391 mg | 30% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 1858 mg | 40% | |
*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.
