Mediterranean Diet Vada Pav
Combine the vibrant flavors of the Mediterranean with the street food charm of India in this unique and wholesome recipe for Mediterranean Diet Vada Pav. This healthier twist on the classic vada pav swaps out the traditional potato filling for nutritious chickpeas and quinoa, seasoned with aromatic spices like cumin, coriander, paprika, and garlic. The protein-packed patties are pan-fried in olive oil until golden and crispy, then nestled into toasted whole grain slider buns with creamy hummus, peppery arugula, roasted red pepper slices, and optional tzatziki sauce for extra zest. Perfect for those following a Mediterranean diet or simply looking to explore a fusion of cuisines, these sliders offer a delicious balance of texture, flavor, and health. Ready in just 35 minutes, they make a satisfying lunch or dinner served with a side of fresh greens or crispy sweet potato wedges.
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Recipe Information
Ingredients
- 1 cup chickpeas (cooked or canned, drained and rinsed)
- 0.5 cup quinoa (cooked)
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic (minced)
- 0.25 cup red onion (finely chopped)
- 2 tablespoons fresh parsley (chopped)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon paprika
- 0.5 teaspoon sea salt
- 0.25 teaspoon freshly ground black pepper
- 4 pieces whole grain or multigrain slider buns
- 0.5 cup hummus
- 1 cup arugula or baby spinach
- 0.5 cup roasted red peppers (sliced)
- 0.25 cup tzatziki sauce (optional)
Instructions
In a mixing bowl, mash the cooked chickpeas using a fork or potato masher until slightly chunky.
Add the cooked quinoa, minced garlic, chopped red onion, parsley, cumin, coriander, paprika, salt, and black pepper to the bowl. Mix until the ingredients are evenly combined.
Form the mixture into four small patties, about the size of the slider buns.
Heat 1 tablespoon of extra virgin olive oil in a non-stick skillet over medium heat.
Pan-fry the patties for 3-4 minutes on each side, or until golden brown and crispy on the outside. Add the remaining olive oil if needed for the second batch.
While the patties cook, lightly toast the slider buns in a dry pan or toaster until golden and warm.
Spread a layer of hummus on the bottom half of each bun.
Place a chickpea-quinoa patty on top of the hummus layer.
Top the patty with a handful of arugula or baby spinach, roasted red pepper slices, and a dollop of optional tzatziki sauce for extra Mediterranean flair.
Place the top half of the bun on each slider to complete your Mediterranean Vada Pav.
Serve the sliders warm with a side of fresh salad or baked sweet potato wedges for a complete meal.
Nutrition Facts
Calories |
1600 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.8 g | 87% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 3194 mg | 139% | |
| Total Carbohydrate | 206.0 g | 75% | |
| Dietary Fiber | 39.7 g | 142% | |
| Total Sugars | 33.5 g | ||
| Protein | 53.3 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 497 mg | 38% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 2028 mg | 43% | |
*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.
