In recent years, plant-based diets have surged in popularity as more people seek healthier, more sustainable ways of eating. Whether you’re a seasoned vegan or just dabbling in meatless meals, chickpea veggie patties with sweet potato mash offer a delicious, nutrient-packed option that satisfies both taste buds and dietary needs. These flavorful patties paired with creamy sweet potato mash are not only easy to make but are also a hit with everyone, from picky eaters to gourmet foodies.
The Nutritional Benefits of Chickpea Patties
Chickpeas, also known as garbanzo beans, are a nutritional powerhouse. They are high in protein, making them an excellent meat substitute for vegetarians and vegans. With about 15 grams of protein per cup, chickpeas help maintain muscle mass and promote satiety. They’re also rich in dietary fiber, which aids digestion and helps keep you feeling full longer. Essential vitamins and minerals found in chickpeas include folate, iron, magnesium, and zinc, all of which contribute to overall health and wellness.
Why Chickpea Patties are a Superfood
Sweet potatoes are often celebrated as a superfood, and for a good reason. These vibrant root vegetables are packed with nutrients and antioxidants, including beta-carotene, which the body converts into vitamin A to support eye health and boost the immune system. With a low glycemic index, sweet potatoes release sugar slowly into the bloodstream, preventing blood sugar spikes and crashes. They’re also an excellent source of fiber, aiding digestion and promoting gut health.
Ingredients for Chickpea Patties
To make these delicious chickpea veggie patties, you’ll need the following ingredients:
- Chickpeas: Canned or cooked from scratch
- Vegetables: Such as carrots, peas, and corn
- Spices and Herbs: Like cumin, coriander, garlic powder, and fresh parsley
- Binders: Breadcrumbs and a flax egg or regular egg, depending on your dietary preferences
Ingredients for Chickpea Patties
For the sweet potato mash, gather these simple ingredients:
- Sweet Potatoes: Peeled and cubed
- Butter or Vegan Alternative: For a creamy texture
- Seasonings: Such as salt, pepper, and a pinch of nutmeg or cinnamon for extra flavor
How to Prepare Chickpea Patties
Step 1: Begin by mashing the chickpeas in a large bowl until they’re mostly smooth, leaving a few chunks for texture.
Step 2: Add in the finely chopped vegetables, spices, herbs, and binders. Mix until the ingredients are well combined.
Step 3: Form the mixture into patties, about 1/2 inch thick, and set them aside on a plate.
Step 4: Heat a non-stick pan over medium heat with a splash of oil. Cook the patties for about 4-5 minutes on each side or until golden brown and crispy.
Tips for Perfect Texture: If your patties are falling apart, try adding more breadcrumbs or chilling the mixture for 30 minutes before forming the patties.
How to Prepare Chickpea Patties
- Boil the sweet potato cubes in a pot of salted water until they’re tender, about 15-20 minutes.
- Drain the sweet potatoes and return them to the pot.
- Add butter or a vegan alternative, along with your chosen seasonings. Mash until smooth and creamy.
Suggestions for Variations: For a sweeter mash, add a tablespoon of maple syrup or honey. For a savory twist, mix in roasted garlic or chives.
Cooking Tips and Tricks
- Ensuring Even Cooking: Make sure your patties are uniform in size and thickness for even cooking.
- Best Tools and Equipment: Use a non-stick skillet and a good-quality masher or fork for mashing sweet potatoes.
Serving Suggestions
Serve your chickpea veggie patties and sweet potato mash with a variety of sauces and dressings, such as tzatziki, tahini, or a spicy sriracha mayo. Complement your meal with a fresh salad or steamed greens for added nutrition and color.
Health Benefits of the Combined Dish
This dish provides balanced nutrition, offering protein, fiber, and complex carbohydrates that fuel your body and keep you energized. The combination of chickpeas and sweet potatoes supports heart health, aids digestion, and helps maintain stable blood sugar levels.
Tips for Customizing the Recipe
Feel free to experiment with this recipe to suit your taste and dietary preferences. Substitute ingredients, like using quinoa instead of breadcrumbs or adding different spices for a unique flavor profile.
Storing and Reheating Tips
Store leftovers in an airtight container in the refrigerator for up to three days. Reheat the patties in a skillet to retain their crispiness, and warm the sweet potato mash in the microwave or on the stove.
Making It a Family Favorite
Involve your kids in the cooking process by letting them help mash the chickpeas or shape the patties. Adjust the spice level to cater to young taste buds, ensuring the dish is a family favorite.
Sustainability and Ethical Eating
Opting for plant-based meals like this one supports sustainable and ethical eating practices. Choosing local and organic produce reduces your carbon footprint and promotes a healthier planet.
Conclusion
Chickpea veggie patties with sweet potato mash offer a delicious and nutritious way to enjoy a plant-based meal that’s satisfying and full of flavor. Whether you’re looking to incorporate more meatless meals into your diet or simply enjoy a tasty and wholesome dish, this recipe is sure to become a favorite in your household.
FAQs
Yes, you can freeze the patties before cooking. Just layer them between parchment paper and store them in an airtight container.
Substitute the breadcrumbs with gluten-free breadcrumbs or oat flour to make the patties gluten-free.
Yes, sweet potatoes have a low glycemic index, making them a good option for managing blood sugar levels.
Absolutely! Prepare the patties and mash a day in advance, and simply reheat them when you’re ready to serve.
Ingredients
Patties:
- 200 g 1.5 cups chickpeas
- 100 g 1 medium-sized zucchini
- 100 g 1 medium-sized carrot
- 3 broccoli florets
- 2 eggs
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp garlic powder
- 20 g 1/6 cup chickpea flour
- 1 tbsp cornstarch
- Salt to taste
Sweet Potato Mash:
- 1 medium-sized sweet potato
- 1 carrot
- 80 ml 1/3 cup dairy-free milk
- 1 tbsp nutritional yeast
- Salt and black pepper to taste
- Fresh dill
- Chili flakes optional
Instructions
Prepare the Patties:
-
Add 100g (1 cup) of cooked chickpeas to a large bowl and mash with a fork.
-
Grate 100g of zucchini and 100g of carrot. Finely chop 3 broccoli florets.
-
Combine the grated and chopped vegetables with the mashed chickpeas.
-
Season with 1 tsp onion powder, 1 tsp paprika, and 1 tsp garlic powder.
-
Mix in 20g (1/6 cup) chickpea flour, 1 tbsp cornstarch, and salt to taste. Blend well.
-
Refrigerate the mixture 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. Steam for 20 minutes or until cooked.
-
Transfer the steamed 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. Shape the mixture from the fridge 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) of 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 chili 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 achieve your preferred flavor.
-
For the patties to hold together better, refrigerate the mixture for 30-60 minutes.
-
You can make the patties ahead of time and store them in the fridge or freezer.