Muscle-building protein doesn’t always have to come from beef or chicken—in fact, incorporating vegetarian meals into your menu can provide big time health benefits and still deliver the protein you’re after. Getting protein from plant-based sources (think nuts, beans and grains) has been shown to improve energy levels and boost your immune system, not to mention, protect you from serious diseases thanks to a mega dose of antioxidants. Take a day off from animal protein and go the veggie route with this quick and tasty recipe for chickpea patties. They’re delicious on their own with a side of leafy greens or try them in a wrap for a quick lunch on the go.
Vegetable Chickpea Patties
Prep time: 10 minutes
Total time: 35 minutes
Makes 4 servings
1 tbsp canola oil or coconut oil
½ cup onion, chopped
½ cup red pepper, diced
½ zucchini, diced
3 cloves garlic, minced
1 tsp fresh ginger, grated
1 tbsp curry powder
¼ tsp turmeric
1 540 mL can low-sodium chickpeas, drained
1 whole egg
2 egg whites
4 tsp lemon juice
Fresh ground pepper to taste
1. Preheat oven to 350 F. Line two large baking sheets with parchment paper and set aside. Rinse the chickpeas in a strainer and set aside as well to dry.
2. Heat oil in a frying pan over medium heat. Sautee onion, red pepper and zucchini until they begin to soften. Add garlic and spices and sauté for one more minute.
3. Scoop the contents of the frying pan into a food processor and high-power blender. Add chickpeas,
eggs and lemon juice and process all ingredients until almost smooth but with some texture.
4. Scoop spoonfuls of the mixture (about 2 tbsp) with a spoon and form into patties with your hands.
Place on the baking sheets (they will not expand so you don’t need to leave much space between them).
5. Bake in the oven until golden for 20 to 25 minutes, flipping halfway through.
Serve with a side green salad.
Nutrients per serving (1/4 of recipe):
Fat: 7 g
Carbs: 31 g
Fiber: 5 g
Protein: 14 g
Recipe by Janice de Boer | Photography by Paul Buceta