Chickpea Veggie Patties with Sweet Potato Mash

This recipe for Chickpea Veggie Patties with Sweet Potato Mash is a delicious and nutritious option for lunch or dinner. Packed with chickpeas, zucchini, carrots, and broccoli, these patties are full of flavor and nutrients. The sweet potato mash, seasoned with nutritional yeast and dairy-free milk, adds a creamy and comforting side dish. This meal is not only tasty but also easy to prepare, making it a perfect choice for busy days.

Preparation Time:

• Total Time: 1 hour 30 minutes (including chilling time)
• Prep Time: 30 minutes
• Cook Time: 30 minutes
• Chilling Time: 30-60 minutes

Ingredients:

For the Patties:

• 200g (1.5 cups) chickpeas, cooked
• 100g (1 medium-sized) zucchini, grated
• 100g (1 medium-sized) carrot, grated
• 3 broccoli florets, finely chopped
• 2 eggs
• 1 tsp onion powder
• 1 tsp paprika
• 1 tsp garlic powder
• 20g (1/6 cup) chickpea flour
• 1 tbsp corn starch
• Salt to taste

For the Sweet Potato Mash:

• 1 medium-sized sweet potato, peeled and chopped
• 1 carrot, peeled and chopped
• 80ml (1/3 cup) dairy-free milk
• 1 tbsp nutritional yeast
• Salt and black pepper to taste
• Fresh dill, chopped (for garnish)
• Chili flakes (optional, for garnish)

Directions:

Prepare the Patties:

• Mash Chickpeas: In a large bowl, mash 200g (1.5 cups) cooked chickpeas with a fork until slightly chunky.
• Add Vegetables: Grate 100g zucchini and 100g carrot. Finely chop 3 broccoli florets. Add the grated and chopped vegetables to the mashed chickpeas.
• Season: Add 1 tsp onion powder, 1 tsp paprika, 1 tsp garlic powder, 20g (1/6 cup) chickpea flour, 1 tbsp corn starch, and salt to taste. Mix until well combined.
• Chill: Transfer the mixture to the fridge for 30-60 minutes to help the patties hold together.

Prepare the Sweet Potato Mash:

• Steam Vegetables: Peel and chop 1 medium-sized sweet potato and 1 carrot. Steam for 20 minutes or until tender.
• Mash: Transfer the cooked sweet potato and carrot into a bowl. Add 80ml (1/3 cup) dairy-free milk, 1 tbsp nutritional yeast, salt, and black pepper to taste. Mash until smooth using a potato masher or hand blender.

Cook the Patties:

• Form Patties: Remove the mixture from the fridge and shape it into patties.
• Fry: Heat a little oil in a non-stick skillet over medium heat. Place the patties in the skillet and cook with the lid on for about 5 minutes, or until the bottom is golden brown and crispy. Flip the patties, add 50ml (4 tbsp) water to the skillet, and cook with the lid on for about 15 minutes, until cooked through.

Serve:

• Plate the Dish: Serve the chickpea patties with the sweet potato mash on the side. Garnish with fresh dill and a sprinkle of chili flakes if desired. Enjoy!

Serving Suggestions:

• Serve with a side salad or steamed vegetables for a complete meal.
• Top the patties with a dollop of dairy-free yogurt or a squeeze of lemon juice for added freshness.
• Pair with a slice of whole-grain bread or pita for a heartier dish.

Cooking Tips:

• Customize the flavor by adding your favorite herbs and spices to the patties.
• Chilling the mixture before forming the patties helps them hold together better during cooking.
• Make the patties ahead of time and store them in the fridge or freezer for easy meal prep.

Nutritional Benefits:

• High in Protein: Chickpeas and eggs provide a good source of protein.
• Rich in Vitamins and Minerals: The vegetables in this dish are packed with essential vitamins and minerals.
• Fiber-Rich: Both the chickpeas and sweet potatoes contribute to a high-fiber meal, promoting good digestion.

Dietary Information:

• Gluten-Free: Ensure all ingredients are certified gluten-free.
• High in Protein: A nutritious option for those looking to increase protein intake.
• Low in Added Sugars: This recipe contains no added sugars, making it a healthy choice.

Nutritional Facts (per serving):

• Calories: 350
• Protein: 15g
• Carbohydrates: 45g
• Dietary Fiber: 10g
• Sugars: 8g
• Fat: 10g

Storage:

• Refrigerate: Store leftover patties and sweet potato mash in an airtight container in the refrigerator for up to 3 days.
• Reheat: Reheat in a microwave or a skillet before serving.
• Freeze: Freeze the cooked patties for up to 1 month. Thaw and reheat before serving.

Why You’ll Love This Recipe:

• Easy to Prepare: With simple, wholesome ingredients, this recipe is straightforward and quick to make.
• Delicious and Nutritious: The combination of chickpeas and vegetables makes this meal both tasty and nourishing.
• Versatile: The patties can be customized with your favorite herbs and spices, making them perfect for any palate.
• Perfect for Meal Prep: The patties and mash can be made ahead and stored, making this a great option for busy weekdays.

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, 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, 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, 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.