Chickpeas!
This week we’re going back to one of my favourite foods – the chickpea! Also known as garbanzo, gram, or chana, depending on where you’re from. Chickpeas come in two main colours – white (kabuli) and brown (desi) varieties. To make things confusing, the word ‘hummus’ in Arabic literally translates to ‘chickpeas’! If you’re asking for hummus in some places, you might just get a plate of chickpeas! Generally, houmous is made from blended chickpeas, tahini, lemon juice, and garlic, often enjoyed as a dip or sandwich filling. Today though, we’re making chickpea patties.
Chickpea Nutrition
Chickpeas are packed with nutrition and serve as an excellent source of plant-based protein. This makes them an ideal option for quick and easy vegan meals. With around 19 grams of protein per 100 grams, chickpeas help meet protein needs while being rich in fibre. Chickpeas also provide several essential vitamins and minerals. Folate, which is crucial for DNA synthesis and cell division. Iron, vital for the formation of haemoglobin to transport oxygen. Magnesium, important for muscle and nerve function, energy production, and bone health. Potassium, which helps maintain fluid balance and supports proper muscle and nerve function while aiding in healthy blood pressure. Vitamin B6, which supports brain health, neurotransmitter production, and immune function.
The versatility of the chickpea means you can incorporate them into various dishes. Try chickpeas in salads to curry, make snacks like roasted chickpeas and even use them in chocolate based desserts! Whether you’re vegan or just adding more plant-based protein to your diet, chickpeas are a fantastic and nutritious choice!
The Chickpea Patties Recipe
As you can imagine, the star of these patties is chickpeas! You then need some pre-cooked rice and some pre-cooked vegetables, so these are great for using up leftovers! Flavoured with a range of spices, these can be pan fried, baked or a combination of them both.
Great for using up leftovers, these chickpea patties are quick and easy, flavoursome and customisable.
- 1 x 400g tin chickpeas (drained)
- 100 g cooked rice (brown, white, wild)
- 75-100 g diced cooked vegetables (e.g. 50g sweet potato, 25g green beans, 25g peas)
- 1/4 teaspoon garlic granules
- 1/2 teaspoon paprika
- 1/8 teaspoon black pepper
- 1/8 -1/4 teaspoon Italian herb mix (or mixed herbs with a sprinkle of chilli flakes)
- *salt to taste if needed
Preheat the oven to gas mark 6 (400f / 200c). Either, prepare a non stick tray or line a baking tray, or get a non stick pan ready.
Put the chickpeas in a large bowl and mash with a fork until you have a smooth paste.
Add the rice to the chickpeas. Add the chopped vegetables. Mix in.
Sprinkle the garlic, paprika, pepper and herbs over the mix and gently combine until you have a nice even mixture. Taste test if you wish and adjust seasonings as required, adding salt if needed.
Using your hands, scoop up a golf ball sized amount of the mixture and gently shape in your hands until you have a cm or so thick round flat patty. Set aside and repeat (if baking, place straight onto baking tray).
Either, bake in the oven for 30 minutes, carefully turning over after 20 minutes of cooking, or lightly pan fry for 5 minutes on each side (or fry to get colour, then bake for 20 minutes).
Serve & enjoy!
What do I need?
Hopefully as the equipment needed for this recipe is straightforward, you should have everything you need already. However, if your kitchen needs a refresh or you’re after something new, have a look here. These links will take you straight to Amazon. If you purchase through these links, we may receive a small commission (at no cost to you). Search here for chopping boards, kitchen knives, mixing bowls, baking trays and other items which you might need.
Serving
Serve your chickpeas as part of a meal, in a pitta or a roll, with a salad, your favourite grain or just snack on them as they are. These are great hot or cold and can be used for dinners, lunches, picnics or even part of brunch.
Storing
Store cooked chickpea patties for up to three days in the fridge, depending on how old your rice was when you used it. Always eat cooked rice within three days of cooking. Alternatively you can freeze these for up to three months for use at a later date. If freezing, separate into portions, label and date. After freezing, defrost in the fridge, reheat thoroughly and eat the same day.
Sharing
I really hope you will make a version of these. Let me know what veg you would put in them and if you’d change the spices in any way or keep the base recipe as it is.
As always, I love hearing about any recipes of mine you try, any ideas you adapt or suggestions you have for future recipes. Please share and tag me @LifeDietHealth or using #LifeDietHealth on Instagram, Pinterest, Facebook or X.
Leave me a comment below… I love to chat!
I hope to speak with you soon
Laurena x
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