Chickpea Patties-Quick and Easy Recipe
Chick pea patties is probably the easiest, most budget friendly and quickest dinner or lunch recipe I have made for my family. The most "expensive" ingredient in this recipe are chick peas, also called garbanzo beans, they usually cost around 40-50 cents a can. Chick pea patties is a wonderful way to sneak beans into your family's diet. My kids don't like beans, the only beans they would eat are lentils, but even until this day, they think that the chick pea patties I make, are made of chicken, this is how good they taste. Even if you don't like beans, you will probably like this recipe. In addition, garbanzo beans are high in nutrients and fiber, so this is a very healthy recipe to add to your diet.
1 can of garbanzo/chick peas
1/2 tsp of ground coriander seeds
1/4 tsp ground cumin
5 springs of parsley
dash of salt and pepper
4-5 Tbsp of whole wheat flour
Oil for frying
1. Open one can of chick peas and drain off the liquid
2. Finely chop parsley
3. Place chick peas, coriander, cumin, egg, salt and pepper into a food processer, process until smooth.
4. Take chick pea mixture our of the food processor and add parsley, mix well. Form round or oval patties about half each thick.
5. Roll patties in the flour.
6. Fry on Medium Low heat on grape seed oil. Fry both sides until patties are golden and crisp. These veggie patties can also be baked if you do not want to fry them.
Chick pea patties can be served with any kind of salad and vegetables, it goes particularly well with green leafy salad and baked or steamed broccoli. For a complete protein meal, add nuts to your salad and/or serve patties with whole grain side, such as brown rice, millet, quinoa or buckwheat.
The spices can be substituted by any other spices you like, I felt like coriander and cumin seeds were the most suitable for this recipe, sometimes I also add ground chilly pepper to this recipe, just a little bit. On occasion I also add Mrs. Dash non-salt seasoning to this recipe
If you do not have parsley on hand, other herbs will work too, you can use chives, cilantro, basil or dill, or a couple of these together. Experiment with the ingredients and see what tastes best to you.
Some facts about garbanzo beans:
Nutrients in 1 cup (164 g) of garbanzo beans (chick peas)
manganese-84.5% of Daily Value
Also contains a small amounts of vitamins C, E, and beta-carotene. Other phytonutrients include: quercetin, kaempferol, myricetin, phenolic acid, ferulic acid, chlorogenic acid, caffeic acid, and vanillic acid. In other words, little garbanzo beans are nutritional power houses.
Garbanzo beans' health benefits include: promoting healthy digestive system, lowering bad cholesterol, supports a healthy heart, better blood sugar regulation, increasing satiety and by doing this decreasing caloric intake and more.
Source for nutritional facts: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58