200 grams, which is equivalent to 1.5 cups. garbanzo beans 100g (1 average-sized) calabacín 100 gramos (1 de tamaño mediano) One carrot 3 small pieces of broccoli
2 huevos
1 teaspoon of powdered onion
1 teaspoon of paprika
1 teaspoon of powdered garlic
20 grams, which is equivalent to 1/6 cup. flour made from chickpeas
1 tablespoon of cornstarch
Add salt according to your preference.
Mashed Sweet Potatoes: 1 average-sized sweet potato
1 carrot 80ml (1/3 cup) milk without dairy
1 tablespoon of nutritional yeast
Add salt and pepper as desired.
Dill herb
You can add chili flakes if you want.
Instructions:
Make the patties: Put 100g (1 cup) of cooked chickpeas in a big bowl and crush them with a fork.
Shred 100g of zucchini and 100g of carrot. Cut 3 small pieces of broccoli into very small pieces.
Put the shredded and diced vegetables into the mashed chickpeas.
Add 1 teaspoon of onion powder, 1 teaspoon of paprika, and 1 teaspoon of garlic powder for seasoning.
Add 20 grams (equivalent to 1/6 cup) of chickpea flour, 1 tablespoon of corn starch, and salt according to your preference. Merge properly.
Put the mixture in the refrigerator for 30-60 minutes so the patties can stay firm.
Make the Sweet Potato Mash:
Peel and chop one medium sweet potato and one carrot into small pieces. Move to a steamer and steam for 20 minutes or until done.
Put the cooked sweet potato and carrot in a bowl.
Add 80ml (1/3 cup) of milk without dairy and 1 tablespoon of nutritional yeast. Add salt and black pepper.
Crush with a potato masher or blend by hand until it's soft.
Make the burgers.
Warm up a small amount of oil in a pan that doesn't stick. Remove the mixture from the refrigerator and form it into round flat shapes.
Cook with the cover on for around 5 minutes or until the bottom is golden brown and crispy. Turn over, add 50ml (4 tbsp) of water, cover, and cook for around 15 minutes.
Wait on customers.
Serve the chickpea burgers with mashed sweet potato. Add some fresh dill and red chili flakes (if desired). Have fun!
Ways to serve.
Serve with a small salad or cooked vegetables.
Add a spoonful of yogurt without dairy or a bit of lemon juice on top.
Tips for Cooking:
You can add your favorite herbs and spices to the recipe to achieve the taste you like best.
To help the patties stick together more, put the mixture in the refrigerator for 30-60 minutes.
You can prepare the burger patties in advance and keep them in the refrigerator or freezer.
Benefits for your health:
Rich in protein from garbanzo beans and eggs.
Full of vitamins and minerals from veggies.
High in fiber for a healthy digestive system.
Information about what you eat:
If using oats, make sure they are certified gluten-free.
Rich in protein Low in extra sugars
Nutrition Information (per portion):
Calories: 350
Protein: 15 grams
Carbs: 45 grams
Fiber in food: 10 grams
Sugars: 8 grams
Fat content: 10 grams
Storage: This refers to the act of keeping things in a specific place for future use.
Keep any extra patties and mashed sweet potatoes in a sealed container in the fridge for a maximum of 3 days.
Warm up in a microwave or a pan before serving.
Reasons to enjoy this recipe:
Simple to make using healthy ingredients.
Tasty and healthy, great for any time you eat.
Can be adapted with the herbs and spices you like best.
In summary, these Chickpea Veggie Patties with Sweet Potato Mash are a tasty and nutritious dish that is simple to prepare and full of delicious taste. With their healthy ingredients and yummy flavor, they will surely become a favorite in your home. Enjoy them as a main dish or a satisfying snack, and appreciate the healthiness of this nutritious recipe.
Questions people ask a lot: 1. Can I use a different kind of flour instead of chickpea flour? Yes, you can use regular flour or a gluten-free flour as a replacement.
Can I prepare this recipe without using any animal products? Yes, you can replace the eggs with flax eggs. To make a flax egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water for each egg needed.
Can I cook the patties in the oven instead of frying them? Yes, you can cook the patties in an oven that has been heated to 180°C (360°F) for 20-25 minutes, turning them over once during cooking.
How can I stop the burger patties from breaking apart? Putting the mixture in the fridge for 30-60 minutes helps the patties stay together better.
Can I put the burger patties in the freezer? Yes, you can freeze the burger patties after cooking them in a pan. Let them cool down completely, and then put them in a container that can be kept in the freezer. Warm up in the oven or a pan before serving.
Can I include more vegetables in the mix? Of course! You can also include chopped bell peppers, spinach, or any veggies you prefer.
What else can I use in place of chickpea flour? You can use regular flour, oat flour, or almond flour instead.
Can I use a different kind of milk for the sweet potato puree? Yes, you can use any milk without dairy, like almond milk or coconut milk.
How can I make the mashed potatoes creamier? To make the mashed potatoes creamier, you can add more plant-based milk or a bit of plant-based butter.
Can I make the mixture ahead of time? Yes, you can mix the ingredients and keep them in the fridge for up to one day before making the patties.
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