This vibrant and wholesome recipe combines crispy chickpea vegetable patties with creamy sweet potato mash. Packed with plant-based nutrients, bold flavors, and vibrant colors, it’s a satisfying meal that’s perfect for any occasion. Whether you’re looking for a light lunch, dinner, or even a snack, this recipe offers a deliciously nutritious option that’s easy to prepare and customize.
Preparation Time: 20 minutes
Cooking Time: 35 minutes (plus chilling time)
Servings: 4
Ingredients
- For the Patties:
- 1.5 cups (200 g) chickpeas (cooked or canned, drained)
- 1 medium zucchini (100 g), grated
- 1 medium carrot (100 g), grated
- 3 broccoli florets, finely chopped
- 2 large eggs
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1/6 cup (20 g) chickpea flour
- 1 tablespoon corn starch
- Salt to taste
- For the Sweet Potato Mash:
- 1 medium sweet potato (about 250 g), peeled and chopped
- 1 medium carrot (100 g), peeled and chopped
- 1/3 cup (80 ml) dairy-free milk
- 1 tablespoon nutritional yeast
- Salt and black pepper to taste
- Fresh dill for garnish
- Chili flakes (optional)
Directions
- Prepare the Patties:
- Mash chickpeas in a large bowl using a fork or potato masher until slightly chunky.
- Add grated zucchini, carrot, and finely chopped broccoli.
- Season with onion powder, paprika, garlic powder, and salt.
- Stir in chickpea flour and corn starch until the mixture is well combined.
- Refrigerate the mixture for 30-60 minutes to firm up.
- Prepare the Sweet Potato Mash:
- Steam sweet potato and carrot for 20 minutes or until tender.
- Mash steamed vegetables in a bowl, adding dairy-free milk, nutritional yeast, salt, and black pepper.
- Blend or mash until smooth.
- Cook the Patties:
- Heat oil in a non-stick skillet over medium heat.
- Shape chilled mixture into patties.
- Fry patties with the lid on for 5 minutes or until golden on one side.
- Flip patties, add 4 tablespoons (50 ml) water, cover, and cook for 15 minutes until cooked through.
- Serve:
- Plate the patties with a side of sweet potato mash.
- Garnish with fresh dill and chili flakes if desired.
5 Serving Suggestions
- Pair with a crisp green salad for a balanced meal.
- Serve alongside roasted or steamed seasonal vegetables.
- Top patties with a dollop of dairy-free yogurt or tahini sauce.
- Add to a sandwich or wrap with lettuce and tomato for a portable meal.
- Serve with a lemon-garlic dressing for a zesty twist.
Cooking Tips
- Drain grated zucchini and carrot well to remove excess moisture, ensuring the patties hold together.
- Let the patty mixture chill to improve texture and make shaping easier.
- Use a non-stick skillet to prevent sticking and ensure even browning.
- Adjust spices to your liking by adding cumin or chili powder for extra flavor.
- If the mixture feels too wet, add an extra tablespoon of chickpea flour.
Nutritional Benefits
- High in Protein: Chickpeas and eggs provide a good protein boost.
- Rich in Fiber: Vegetables and chickpeas support digestive health.
- Vitamin-Packed: Sweet potatoes are high in beta-carotene, and carrots and broccoli offer antioxidants and vitamins A and C.
- Low Fat: Uses minimal oil for frying, keeping it light and healthy.
- Plant-Based Nutrients: Nutritional yeast adds B vitamins and a cheesy flavor.
Dietary Information
- Vegetarian-Friendly: Contains eggs but no meat.
- Gluten-Free: Chickpea flour ensures the recipe is gluten-free.
- Dairy-Free: Uses dairy-free milk for the mash.
- Customizable: Can be made vegan by replacing eggs with flaxseed or chia seeds mixed with water.
Nutritional Facts (Per Serving)
- Calories: ~280
- Protein: 12 g
- Carbohydrates: 36 g
- Fat: 6 g
- Fiber: 8 g
- Sodium: ~300 mg
Storage
- Refrigeration: Store leftovers in airtight containers for up to 3 days.
- Freezing: Freeze cooked patties for up to 1 month. Thaw and reheat before serving.
- Reheating: Warm patties in a skillet or oven for crispiness. Reheat mash in the microwave or stovetop.
Why You’ll Love This Recipe
- Packed with vibrant vegetables and bold flavors.
- Easy to prepare with simple ingredients.
- Nutrient-dense and perfect for a healthy lifestyle.
- Customizable to suit different diets and flavor preferences.
Conclusion
Chickpea Vegetable Patties with Sweet Potato Mash are a delicious and wholesome way to enjoy plant-based ingredients. With their crispy texture and creamy mash, they offer the perfect balance of flavor and nutrition. Whether served as a main course or a snack, this recipe is sure to delight your taste buds and provide lasting satisfaction. It’s a versatile dish that’s perfect for meal prep, family dinners, or entertaining guests. Enjoy the goodness in every bite!