Patties are very convenient. They are quick to make and easy to warm up, plus children tend to love them. They are also easy to combine, like with a salad or a soup. Or with oven-roasted vegetables for example (I’m thinking cauliflowers cut into mini-flowers and roasted for 20-30 minutes in the oven with a little salt, pepper, herbes de Provence and olive oil).
In addition to being tasty (these are the best so far according to my 7-year-old son who gobbles them up!), these little patties are interesting from a nutritional standpoint:
- Chickpeas and beans bring vegetable proteins.
- Amaranth is rich in calcium (interesting if you don’t eat dairy products), but also in magnesium, phosphorus, potassium, etc.
- Chia seeds are full of omega 3.
- Brown mushrooms are a good source of minerals, as well as B vitamins and fibres.
Amaranth and brown mushrooms have flavours that combine very well. Enjoy!
Chickpea and mushroom patties
Packed with vegetable proteins, these tasty little patties are a great accompaniment to a salad, a soup or grilled vegetables.
Equipment
Food processor (opt.)
Garlic press
Measuring cups/spoons (opt.)
"opt." means that the equipment is optional. You can use it if you want to, to go faster or to batch cook.
Ingredients
- 1 can chickpeas - 1 can = 200 g of cooked chickpeas
- 1 can mixed beans - 1 can = 200 g of cooked mixed beans
- 2 eggs
- ¼ cup amaranth flour
- 2 tbsp chia seeds
- ½ bunch parsley - ½ bunch = about 10 strands
- ½ bunch chives - ½ bunch = about 10 strands
- ¾ tsp salt
- 6 brown mushrooms - 200 g for 6
- 4 large garlic cloves
- virgin olive oil
- black pepper
Instructions
- Wash the mushrooms and cut them into very small pieces. Peel the garlic cloves.
- Heat a large frying pan with a little olive oil. Press the garlic and fry it. Once it is golden, add the mushrooms, a little pepper and ¼ teaspoon of salt.
- Sauté the mushrooms, stirring them from time to time. Cook them until they have disgorged their water. Drain them and reserve them.
- In a food processor equipped with a large knife, place the chickpeas and mixed beans (without the water from the cans), eggs, flour, chia seeds, parsley, ½ tsp salt and a little pepper. Mix everything together for about 15 seconds.
- (If you don't have a food processor, just mash the chickpeas and beans with a fork before incorporating the other ingredients.)
- Transfer the mixture to a bowl, add the chopped chives and drained mushrooms and mix with a fork.
- Heat a little olive oil in the frying pan.
- Drop in spoonfuls of the batter, then form small round and flat patties with a fork or spatula.
- Allow the patties to brown for about 5 minutes per side.
- Serve the patties hot or warm, with a salad, a soup, or sautéed vegetables.
Notes
- Mixed bean cans can be found in some grocery stores. The ones I use contain kidney beans, small white beans and large white beans. If you don't have any or can't find them, it's not a problem at all: just mix two or three types of dry beans and you're good to go. And if this seems like too much work, just use red beans or white beans, the patties will be just as good!
- The nutritional values are calculated based on 5 tablespoons of olive oil.
Nutrition
Serving: 1 patty | Calories: 118 kcal | Carbohydrates: 8 g | Proteins: 4 g | Fats: 8 g | Saturated fats: 1 g | Trans fats: 1 g | Cholesterol: 27 mg | Sodium: 263 mg | Potassium: 129 mg | Fiber: 3 g | Sugar: 1 g | Vitamin A: 153 IU | Vitamin B1: 1 mg | Vitamin B2: 1 mg | Vitamin B3: 1 mg | Vitamin B5: 1 mg | Vitamin B6: 1 mg | Vitamin B12: 1 µg | Vitamin C: 2 mg | Vitamin D: 1 µg | Vitamin E: 1 mg | Vitamin K: 19 µg | Calcium: 39 mg | Copper: 1 mg | Folates: 19 µg | Iron: 1 mg | Manganese: 1 mg | Magnesium: 20 mg | Phosphorus: 77 mg | Selenium: 7 µg | Zinc: 1 mg
2 Responses
Can I use whole flour instead?
Hi Sue, I haven’t tried with whole flour, but it might taste good. I tried with cassava flour and the result was disappointing, while amaranth and mushrooms combine really nicely taste-wise. Give it a go and let me know how it tastes 🙂