Mediterranean Chickpea Patties

Vegetarian
Health score
29%
Mediterranean Chickpea Patties
20 min.
4
249kcal

Suggestions


Are you looking for a quick and delicious vegetarian dish that packs a punch of flavor? Look no further than these Mediterranean Chickpea Patties! Ready in just 20 minutes, this recipe is perfect for busy weeknights or as a delightful side dish for your next gathering. With a delightful blend of chickpeas, fresh herbs, and spices, these patties are not only satisfying but also nutritious, boasting only 249 calories per serving.

The combination of fresh flat-leaf parsley, garlic, and ground cumin creates a vibrant flavor profile that transports your taste buds straight to the Mediterranean. Each bite is crispy on the outside and tender on the inside, making them a hit with both vegetarians and meat-lovers alike. Serve them atop a bed of mixed salad greens, accompanied by juicy grape tomatoes and thinly sliced red onion, for a refreshing and colorful meal.

To elevate your dining experience, drizzle the patties with a creamy yogurt and lemon dressing that adds a zesty kick. Whether you enjoy them as a main dish or a side, these Mediterranean Chickpea Patties are sure to impress. Plus, they’re easy to make and can be paired with pita chips for an extra crunch. Get ready to savor the flavors of the Mediterranean in your own kitchen!

Ingredients

  • 0.5 teaspoon pepper black divided
  • 15.5 ounce chickpeas rinsed drained canned
  •  eggs 
  • tablespoons flour all-purpose divided
  • 0.5 cup flat-leaf parsley fresh
  •  garlic clove chopped
  • cup grape tomatoes halved
  • 0.3 teaspoon ground cumin 
  • 0.5 teaspoon kosher salt divided
  • tablespoons juice of lemon fresh
  • 0.5 cup yogurt low-fat greek-style
  • cups salad greens mixed
  • tablespoons olive oil 
  • 0.5 small onion red thinly sliced

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk

Directions

  1. Pulse first 4 ingredients (through cumin) and 1/4 teaspoon each salt and pepper in a food processor until coarsely chopped and mixture comes together.
  2. Transfer to a bowl, add egg and 2 tablespoons flour; form into 8 (1/2-inch-thick) patties.
  3. Place remaining flour in a small dish and roll patties in it with floured hands; tap off excess flour.
  4. Heat oil in a nonstick skillet over medium-high heat. Cook patties for 2-3 minutes per side or until golden.
  5. Whisk together the yogurt, lemon juice, and remaining salt and pepper. Divide greens, tomatoes, onion, and patties evenly among 4 plates; drizzle each salad with 2 tablespoons dressing.
  6. Serve with pita chips, if desired.

Nutrition Facts

Calories249kcal
Protein18.59%
Fat37.1%
Carbs44.31%

Properties

Glycemic Index
69.83
Glycemic Load
9.01
Inflammation Score
-9
Nutrition Score
21.824782547743%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.41mg
Apigenin
16.17mg
Luteolin
0.09mg
Isorhamnetin
0.69mg
Kaempferol
0.24mg
Myricetin
1.18mg
Quercetin
3.08mg

Nutrients percent of daily need

Calories:249.23kcal
12.46%
Fat:10.62g
16.35%
Saturated Fat:1.62g
10.11%
Carbohydrates:28.56g
9.52%
Net Carbohydrates:22.47g
8.17%
Sugar:2.8g
3.11%
Cholesterol:42.17mg
14.06%
Sodium:648.9mg
28.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.98g
23.96%
Vitamin K:130.7µg
124.47%
Manganese:1.2mg
59.78%
Vitamin C:39.36mg
47.71%
Vitamin A:1931.74IU
38.63%
Vitamin B6:0.69mg
34.52%
Folate:99.64µg
24.91%
Fiber:6.09g
24.36%
Phosphorus:203.31mg
20.33%
Iron:3.18mg
17.66%
Selenium:11.13µg
15.89%
Potassium:524.44mg
14.98%
Copper:0.28mg
13.91%
Vitamin B2:0.24mg
13.86%
Magnesium:55.16mg
13.79%
Vitamin B1:0.16mg
10.65%
Calcium:105.68mg
10.57%
Zinc:1.44mg
9.63%
Vitamin E:1.41mg
9.43%
Vitamin B5:0.81mg
8.11%
Vitamin B3:1.45mg
7.23%
Vitamin B12:0.27µg
4.55%
Vitamin D:0.22µg
1.47%
Source:My Recipes