Recipe - Chickpea (or Garbanzo) Patties

With chickpeas, hummus isn’t the only dish these babies are good for! 

Chickpea or Garbanzo patties are a tasty staple in my home. Chickpeas are a legume or bean, considered a plant-based protein and an excellent addition to a meatless menu. People who eat chickpeas have shown to have increased nutrient intakes of dietary iron, potassium, magnesium, folate, vitamin C, vitamin E, vitamin A, fiber and polyunsaturated fats. 

Studies show that chickpeas assist with weight management, glucose levels and insulin regulation due to their starch resistant fiber. Starch resistant fiber means chickpeas are not digested in the small intestine, but pass to the large bowel. While it hangs out and ferments, it feeds the good bacteria, which is great for the gut, creates a bulk of healthy bowel movements and keeps you full longer. Chickpeas are also considered to have a low glycemic index, which means they will not spike your blood sugar when eaten. This assists with several chronic diseases, such as type 2 diabetes and cardiovascular disease. Lastly, this nutrient-dense dish also contains bioactives such as tannins, carotenoids, phytic acid and polyphenols. 

You can eat chickpea patties any time of the day, as a protein in a meal or snack. I usually eat them with a boiled egg and avocado for breakfast or with a beautiful veggie soup or tasty roasted veggies for dinner. 

Now on to this super easy and delicious dish!

You will need:

  • 1 cup chickpea or garbanzo bean flour
  • 1 cup of water
  • ½ tsp of Braggs’s Sprinkle
  • ½ tsp of pink Himalayan salt
  • 1 tbps oil avocado oil or grapeseed oil in pan
  • ½ tsp of garlic powder (optional)
  • ½ tsp onion powder (optional)

Mixing bowl, skillet and whisk – you can use a fork, but a whisk will garner the best results. Prep is about 10 minutes and cooking is 10 minutes for this meal.

A serving is 1 patty. This recipe makes 4 patties.

Instructions:

  1. Combine all dry items into a mixing bowl.
  2. Slowly whisk in water.
  3. Once all water is in the bowl, whisk until smooth. The consistency should be similar to pancake batter.
  4. In a nonstick skillet, heat 1 tbsp. of oil on medium heat.
  5. Once the oil is hot, pour a silver dollar sized patty into the skillet.
  6. Once the patty is in the skillet, use the whisk to slightly graze the top to flatten the patty so that it’s not too thick. There should be a similar thickness of a silver dollar pancake.
  7. When the patty starts to slightly brown, flip and do the same on the other side.
  8. Place on a plate with a paper towel to catch oil.
  9. Spread a little ghee or butter on top if you want, this is optional.
  10. Let cool and serve

I hope you enjoy this meal made with love!

LB?

Nutritional value of meal:

Serving size half a cup

  • 89 calories
  • 2.5 g Fiber
  • 13 g Carbs
  • 9.4 mg Vitamin A
  • 402 ug Folate
  • 5 g Protein
  • 195.4 mg Potassium
  • 39.25 Magnesium

Sources:

Wallace, T., Murray, R., & Zelman, K. (2016). The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients, 8(12), 766. doi: 10.3390/nu8120766

Resistant Starch: What to know. (n.d.). Retrieved from
https://www.medicalnewstoday.com/articles/327094#benefits