This simple, family-friendly dish is courtesy of Erin Rudin, R.D.N., a clinical dietitian with Northern Arizona Healthcare’s Fit Kids of Arizona.
Full of tasty vegetarian protein and spices, savory chickpea patties are also low in fat. The chickpeas go through the food processor for a smoother texture, so even non-chickpea lovers will enjoy them.
“I recently cooked this for a group of Fit Kids between the ages of 6 and 15, and they loved it,” Rudin said. “They all did great helping with supervision and guidance.”
This recipe makes 6 servings, and takes about 15 minutes’ combined prep and cook time. You can also make it with black beans or lentils instead of chickpeas.
• 1 cup cooked, drained chickpeas. You can buy pre-cooked chickpeas, or cook them yourself by putting in water in a large saucepan and bring to a boil. Then, reduce heat and simmer for 15 minutes. Remove from heat, cool until chickpeas are warm, and drain water.
• 1/2 cup breadcrumbs
• 1/2 cup onion, finely chopped
• 1/2 cup cilantro leaves, finely chopped
• 1/4 teaspoon garlic powder
• 1 pinch cayenne pepper
• Salt and pepper to taste
• 1 egg, lightly beaten, or egg substitution
• 2 Tbs. olive oil
• 1/2 cup plain Greek yogurt for topping
• 1 cucumber, peeled and shredded for garnish
• Greens of choice (spinach, kale, or other).
1. Mix all ingredients in a medium bowl.
2. Place half the mixture in a small food processor and process until it has a paste consistency. Combine with other half of the mixture.
3. Use a 1/4 measuring cup to divide the mixture. With your hands, make patties about 3 inches in diameter.
4. Heat the olive oil in a skillet over medium heat. Cook the patties for 2-3 minutes each side or until golden brown.
5. Add yogurt sauce on top and serve with cucumbers on a bed of greens.
You can also make these in advance and freeze for future use. Just let the cooked patties cool, and then store them in an airtight container with a layer of parchment paper in between each one. They’ll stay good in the freezer for up to a month. Simply defrost in the microwave when ready to use.