Baked Chickpea and Veg Patties

  

Ingredients

Chickpeas 2 cans, 15 ounces each

Onion 1 medium

Carrot 1 large

Zucchini 1 medium.

Red Bell Pepper 1/2 medium

Garlic 2-3 cloves chopped

Fresh Parsley/ coriander leaves 1/4 cup, chopped

Breadcrumbs 1 cup, plus more if needed 

Egg  large or Flax Egg (for vegan option).

Olive Oil 2 tbsp OR any oil of your choice

1 tsp cumin, 

1/4 tsp chili powder, 

salt and pepper to taste

 

Instructions

Creating these delicious and nutritious baked chickpea and veggie patties is a straightforward process. Follow these detailed instructions to ensure success every time:

Begin by preparing your vegetables. This step is crucial for building flavor and ensuring the vegetables are cooked just right within the patties.

Peel and finely dice the medium onion. Small, even pieces will cook quickly and blend seamlessly into the patty mixture. Aim for pieces about ¼ inch in size.

Wash and peel the large carrot. Using a box grater or a food processor with a grating attachment, grate the carrot. Grated carrots cook quickly and distribute evenly throughout the patties, adding sweetness and moisture.

Wash the medium zucchini. There’s no need to peel it. Grate the zucchini using the same method as the carrot. Once grated, place the zucchini in a clean kitchen towel or cheesecloth and squeeze out as much excess moisture as possible. This step is vital to prevent the patties from becoming soggy.

Wash and remove the seeds and membranes from half of a medium red bell pepper. Dice the pepper into small, even pieces, similar in size to the diced onion.

Peel and mince 2-3 cloves of garlic. Mincing garlic releases its aromatic oils and ensures it flavors the entire patty mixture.

Sautéing the vegetables before mixing them into the patties softens them and intensifies their flavors, creating a richer and more complex taste in the final patties.

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Allow the oil to shimmer slightly, indicating it’s hot enough.

Add the diced onion to the hot skillet and sauté for about 3-4 minutes, or until softened and translucent. Then, add the minced garlic and sauté for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter.

Add the grated carrot and diced red bell pepper to the skillet. Sauté for another 5-7 minutes, or until the vegetables are slightly softened but still have a little bit of texture. You don’t want them to be mushy.

Once the vegetables are sautéed, remove the skillet from the heat and set aside to cool slightly. Allowing them to cool slightly before adding them to the chickpea mixture prevents the heat from cooking the egg prematurely (if using) and makes it easier to handle the mixture.

While the vegetables are cooling, prepare the chickpea base for your patties.

Open both cans of chickpeas, drain the liquid, and rinse the chickpeas thoroughly under cold running water. Rinsing removes excess sodium and any can residue.

Place the drained and rinsed chickpeas in a large bowl. Using a potato masher, fork, or the back of a spoon, mash the chickpeas until they are mostly broken down but still have some texture. You don’t want a completely smooth paste; some chunkiness is desirable for texture in the patties. Alternatively, you can pulse them a few times in a food processor, being careful not to over-process them.

Add the slightly cooled sautéed vegetables (onion, garlic, carrot, and bell pepper) to the bowl with the mashed chickpeas.

Add the grated zucchini (remember to squeeze out excess moisture!), chopped fresh parsley, breadcrumbs, egg (or flax egg), cumin, paprika, chili powder, salt, and pepper to the bowl.

Now, it’s time to bring all the components together and create the patty mixture.

Using your hands or a large spoon, thoroughly mix all the ingredients together until everything is well combined. Ensure the spices and breadcrumbs are evenly distributed throughout the chickpea and vegetable mixture.

The mixture should be moist enough to hold together but not too wet. If the mixture seems too wet, add a tablespoon or two more of breadcrumbs until it reaches a workable consistency. If it seems too dry, add a tablespoon of olive oil or water. The ideal consistency should allow you to easily form patties that hold their shape.

Shaping the patties is crucial for even cooking and a visually appealing final product.

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. Parchment paper prevents sticking and makes for easy cleanup.

Take about ¼ cup of the chickpea mixture and shape it into a patty, about ½ inch thick. You can use your hands to form round or oval patties. Aim for consistent size and thickness for even baking. Place the formed patty on the prepared baking sheet. Repeat this process with the remaining mixture. You should get approximately 10-12 patties, depending on the size you make them.

For extra browning and crispness, lightly brush the tops of the formed patties with a little olive oil.

Baking is the final step that cooks the patties through and gives them a delicious golden-brown exterior.

Place the baking sheet with the patties in the preheated oven and bake for 20-25 minutes.

After 20-25 minutes, carefully flip the patties using a spatula. Bake for another 10-15 minutes, or until the patties are golden brown on both sides and heated through. The internal temperature should reach 165°F (74°C) if you are using a meat thermometer, although this is primarily a vegetarian dish, checking for thorough heating is still important.

The patties are done when they are firm to the touch and golden brown. You can gently press one patty; it should feel firm and spring back slightly.

Once baked, remove the baking sheet from the oven and let the patties cool slightly on the baking sheet for a few minutes before serving. This allows them to firm up a bit and makes them easier to handle.

 

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