Prepare the Patties:
Add 100g (1 cup) cooked chickpeas to a large bowl and mash with a fork.
Grate 100g zucchini and 100g carrot. Finely chop 3 broccoli florets.
Add the grated and chopped vegetables to the mashed chickpeas.
Season with 1 tsp onion powder, 1 tsp paprika, and 1 tsp garlic powder.
Add 20g (1/6 cup) chickpea flour, 1 tbsp corn starch, and salt to taste. Combine well.
Transfer the mixture to the fridge for 30-60 minutes to help the patties hold together.
Prepare the Sweet Potato Mash:
Peel and cut 1 medium-sized sweet potato and 1 carrot into pieces. Transfer to a steamer and steam for 20 minutes or until cooked.
Transfer the cooked sweet potato and carrot into a bowl.
Add 80ml (1/3 cup) dairy-free milk and 1 tbsp nutritional yeast. Season with salt and black pepper.
Mash with a potato masher or use a hand blender until smooth.
Cook the Patties:
Heat a little oil in a non-stick skillet. Take the mixture from the fridge and shape into patties.
Fry with the lid on for about 5 minutes or until the bottom is golden brown and crispy. Flip to the other side, pour 50ml (4 tbsp) water, and cook with the lid on for about 15 minutes.
Serve:
Serve the chickpea patties with mashed sweet potato. Sprinkle with fresh dill and red chilli flakes (optional). Enjoy!
Serving Suggestions:
Serve with a side salad or steamed vegetables.
Top with a dollop of dairy-free yogurt or a squeeze of lemon juice.
Cooking Tips:
Feel free to add your favorite herbs and spices to the recipe to get your preferred flavor.
For the patties to hold together better, place the mixture in the fridge for 30-60 minutes.
You can make the patties ahead of time and store them in the fridge or freezer.
Nutritional Benefits:
High in protein from chickpeas and eggs.
Rich in vitamins and minerals from vegetables.
Fiber-rich for good digestion.
Dietary Information:
Gluten-free (ensure oats are certified gluten-free if used)
High in protein
Low in added sugars
Nutritional Facts (per serving):
Calories: 350
Protein: 15 g
Carbohydrates: 45 g
Dietary Fiber: 10 g
Sugars: 8 g
Fat: 10 g
Storage:
Store leftover patties and sweet potato mash in an airtight container in the refrigerator for up to 3 days.
Reheat in a microwave or a skillet before serving.
Why You’ll Love This Recipe:
Easy to prepare with wholesome ingredients.
Delicious and nutritious, perfect for any meal.
Versatile and can be customized with your favorite herbs and spices.
Conclusion: These Chickpea Veggie Patties with Sweet Potato Mash are a delightful and healthy meal that’s easy to make and packed with flavor. With their wholesome ingredients and delicious taste, they’re sure to become a favorite in your household. Enjoy them as a main course or a hearty snack, and savor the goodness of this nutritious recipe.
Frequently Asked Questions:
1. Can I substitute the chickpea flour with another type of flour? Yes, you can use all-purpose flour or another gluten-free flour as a substitute.
2. Can I make this recipe vegan? Yes, you can substitute the eggs with flax eggs (1 tablespoon ground flaxseed mixed with 3 tablespoons water per egg).
3. Can I bake the patties instead of frying them? Yes, you can bake the patties in a preheated oven at 180°C (360°F) for 20-25 minutes, flipping halfway through.
4. How do I prevent the patties from falling apart? Chilling the mixture in the fridge for 30-60 minutes helps the patties hold together better.
5. Can I freeze the patties? Yes, you can freeze the patties after frying. Let them cool completely, then store in a freezer-safe container. Reheat in the oven or a skillet before serving.
6. Can I add other vegetables to the mixture? Absolutely! Feel free to add grated bell peppers, spinach, or any other vegetables you like.
7. What can I use instead of chickpea flour? You can use regular flour, oat flour, or almond flour as a substitute.
8. Can I use a different type of milk for the sweet potato mash? Yes, you can use any dairy-free milk you prefer, such as almond milk or coconut milk.
9. How do I make the mash creamier? Adding more dairy-free milk or a little dairy-free butter can make the mash creamier.
10. Can I prepare the mixture in advance? Yes, you can prepare the mixture and store it in the refrigerator for up to 24 hours before cooking the patties.
