Chickpea Veggie Patties with Sweet Potato Mash

by
Pin
Share
Tweet

This post may contain affiliate links learn more

 

 

Enjoy a healthy, delicious, and plant-based meal with these chickpea veggie patties paired with creamy sweet potato mash. This recipe combines wholesome ingredients and flavors to create a satisfying dish perfect for any time of the day. The combination of protein-rich chickpeas and nutrient-dense vegetables makes this dish both filling and nutritious.

Full Recipe:

Ingredients

For the Patties:

  • 200g (1.5 cups) chickpeas, cooked
  • 100g (1 medium-sized) zucchini, grated
  • 100g (1 medium-sized) carrot, grated
  • 3 broccoli florets, finely chopped
  • 2 eggs
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 20g (1/6 cup) chickpea flour
  • 1 tbsp corn starch
  • Salt, to taste

For the Sweet Potato Mash:

  • 1 medium-sized sweet potato, peeled and chopped
  • 1 carrot, peeled and chopped
  • 80ml (1/3 cup) dairy-free milk
  • 1 tbsp nutritional yeast
  • Salt and black pepper, to taste
  • Fresh dill, chopped
  • Chili flakes (optional)

Step-by-Step Instructions

Prepare the Patties:

  1. Mash the Chickpeas:
    • In a large bowl, mash 200g cooked chickpeas with a fork until they reach a chunky consistency. Mashing the chickpeas well ensures that the patties will bind together better and have a consistent texture.
  2. Add the Vegetables:
    • Grate 100g zucchini and 100g carrot. Finely chop 3 broccoli florets. The combination of these vegetables not only adds flavor but also boosts the nutritional value of the patties.
    • Add the grated and chopped vegetables to the mashed chickpeas.
  3. Season and Combine:
    • Season the mixture with 1 tsp onion powder, 1 tsp paprika, and 1 tsp garlic powder. These spices add depth and a savory flavor to the patties.
    • Add 20g chickpea flour, 1 tbsp corn starch, and salt to taste. Mix well until everything is well combined. The chickpea flour and corn starch help to bind the mixture, making the patties firm enough to hold their shape during cooking.
  4. Chill the Mixture:
    • Transfer the mixture to the fridge for 30-60 minutes. This helps the patties hold together better during cooking. Chilling also allows the flavors to meld together for a more cohesive taste.

Prepare the Sweet Potato Mash:

  1. Steam the Vegetables:
    • Peel and chop 1 medium-sized sweet potato and 1 carrot. Place them in a steamer and steam for about 20 minutes, or until they are tender. Steaming helps retain the vegetables’ nutrients and natural sweetness.
  2. Mash the Vegetables:
    • Transfer the cooked sweet potato and carrot into a bowl.
    • Add 80ml dairy-free milk and 1 tbsp nutritional yeast. Season with salt and black pepper. Nutritional yeast adds a cheesy flavor and boosts the mash with additional nutrients.
    • Mash with a potato masher or use a hand blender until the mixture is smooth and creamy.

Cook the Patties:

  1. Shape and Fry the Patties:
    • Heat a little oil in a non-stick skillet over medium heat. Using a non-stick skillet ensures the patties cook evenly and don’t stick to the pan.
    • Take the chickpea mixture from the fridge and shape it into patties.
    • Place the patties in the skillet and fry with the lid on for about 5 minutes, or until the bottom is golden brown and crispy.
    • Flip the patties, pour in 50ml (4 tbsp) water, and cook with the lid on for about 15 minutes, or until fully cooked. Adding water helps steam the patties, ensuring they cook through without drying out.

Serve:

  1. Plate and Garnish:
    • Serve the chickpea patties alongside the mashed sweet potato.
    • Sprinkle with freshly chopped dill and, if desired, a pinch of red chili flakes for some heat. Dill adds a fresh, herbal note that complements the flavors of the patties and mash.
    • Enjoy your nutritious and flavorful meal!

Tips for Success

  • Binding the Patties: Chilling the patty mixture helps it hold together better during frying. If the mixture is too loose, add a bit more chickpea flour.
  • Steaming Vegetables: Steaming helps retain the nutrients and natural sweetness of the vegetables. Ensure they are fully cooked before mashing.
  • Even Cooking: When frying the patties, make sure to cook them over medium heat to ensure they cook through without burning the outside.

Storage Tips

  • Refrigeration: Store any leftover patties and sweet potato mash in separate airtight containers in the fridge for up to 3 days. Reheat them in a skillet or microwave before serving.
  • Freezing Patties: The patties can be frozen for up to a month. Lay them out on a baking sheet to freeze individually before transferring them to a freezer bag. Reheat in a skillet or oven until heated through.
  • Reheating: Reheat the sweet potato mash on the stovetop or microwave, adding a splash of milk if needed to regain its creamy texture.

Possible Questions

1. Can I use canned chickpeas?

  • Yes, canned chickpeas work well. Ensure they are drained and rinsed before mashing.

2. What other vegetables can I add?

  • You can experiment with other vegetables like bell peppers, spinach, or corn for added flavors and textures.

3. Can I make this recipe vegan?

  • Yes, replace the eggs with flax eggs (1 tbsp ground flaxseed mixed with 2.5 tbsp water per egg) to make the patties vegan.

4. How can I make the patties gluten-free?

  • Ensure your corn starch and chickpea flour are certified gluten-free. No other changes are needed as the recipe is naturally gluten-free.

5. Can I bake the patties instead of frying them?

  • Yes, you can bake the patties in a preheated oven at 180°C (350°F) for 20-25 minutes, flipping halfway through, until they are golden brown and cooked through.

Additional Tips

  • Adding Herbs: Fresh herbs like cilantro or parsley can be added to the patty mixture for an extra burst of flavor.
  • Serving Suggestions: These patties pair well with a side salad or steamed vegetables for a complete meal. They also make great veggie burgers when served on a bun with your favorite toppings.
  • Spice it Up: If you enjoy spicy food, consider adding a pinch of cayenne pepper or red chili flakes to the patty mixture.

Nutritional Information (per serving)

  • Calories: 250
  • Protein: 10g
  • Carbohydrates: 40g
  • Dietary Fiber: 10g
  • Sugars: 5g
  • Total Fat: 7g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 300mg
  • Vitamin A: 200% DV
  • Vitamin C: 35% DV
  • Calcium: 10% DV
  • Iron: 15% DV

Enjoy your healthy and delicious chickpea veggie patties with sweet potato mash, perfect for a wholesome meal any day of the week!

Pin
Share
Tweet