Low-Calorie Chickpea Patties with Lemon and Yogurt Sauce
Have you ever wondered if you can create a delicious meal that’s both satisfying and guilt-free? Imagine biting into a crispy, golden-brown patty bursting with flavors that could stand up to any comfort food. Well, today, I’m thrilled to share a recipe for Easy Lemon Chickpea Patties with Yogurt Sauce. These delightful fritters not only cater to your taste buds but also tick the boxes for health-conscious eating making them an ideal choice for anyone looking to whip up something nutritious without sacrificing flavor!
Ingredients
To get started, gather the following ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed — a powerhouse of protein!
- 1 cup parsley, chopped finely — for that fresh, green kick.
- 1/2 cup breadcrumbs (whole wheat for healthier options) — the binding magic.
- 1/4 cup onion, finely diced — sweet and aromatic.
- 2 cloves garlic, minced — for a flavorful punch.
- 1 egg (or a flax egg for a vegan option) — helps bind everything together.
- 1 teaspoon cumin — adds a warm, nutty flavor.
- 1 teaspoon paprika — for that extra layer of zest.
- Juice of 1 lemon — brightens it all up!
- Salt and pepper, to taste — essential for enhancing flavors.
- 1/4 cup Greek yogurt — for our tangy sauce.
- Extra lemon juice and zest, for the yogurt sauce — elevate that citrusy experience!
Chickpea Patties with Lemon Yogurt Sauce
Equipment
- Mixing Bowl
- Fork or Potato Masher
- Non-stick Skillet
- Spatula
- Small Bowl
Ingredients
- 15 oz chickpeas drained and rinsed
- 1 cup parsley chopped finely
- 0.5 cup breadcrumbs whole wheat preferred
- 0.25 cup onion finely diced
- 2 cloves garlic minced
- 1 egg or flax egg for vegan option
- 1 tsp cumin
- 1 tsp paprika
- 1 lemon juiced
- salt and pepper to taste
- 0.25 cup Greek yogurt for sauce
- extra lemon juice and zest for yogurt sauce
Instructions
- In a large bowl, combine chickpeas, onion, garlic, and parsley. Mash until mostly smooth with some chunks.
- Add breadcrumbs, cumin, paprika, lemon juice, salt, and pepper. Mix well.
- Add egg (or flax egg) and mix until mixture holds together. Add more breadcrumbs if too wet.
- Form mixture into patties about 2-3 inches wide.
- Heat olive oil in skillet over medium heat. Add patties and cook 3-4 minutes per side until golden.
- In a small bowl, mix Greek yogurt with lemon juice and zest. Add salt to taste.
Notes
Chickpea Patties with Lemon Yogurt Sauce
Equipment
- Mixing Bowl
- Fork or Potato Masher
- Non-stick Skillet
- Spatula
- Small Bowl
Ingredients
- 15 oz chickpeas drained and rinsed
- 1 cup parsley chopped finely
- 0.5 cup breadcrumbs whole wheat preferred
- 0.25 cup onion finely diced
- 2 cloves garlic minced
- 1 egg or flax egg for vegan option
- 1 tsp cumin
- 1 tsp paprika
- 1 lemon juiced
- salt and pepper to taste
- 0.25 cup Greek yogurt for sauce
- extra lemon juice and zest for yogurt sauce
Instructions
- In a large bowl, combine chickpeas, onion, garlic, and parsley. Mash until mostly smooth with some chunks.
- Add breadcrumbs, cumin, paprika, lemon juice, salt, and pepper. Mix well.
- Add egg (or flax egg) and mix until mixture holds together. Add more breadcrumbs if too wet.
- Form mixture into patties about 2-3 inches wide.
- Heat olive oil in skillet over medium heat. Add patties and cook 3-4 minutes per side until golden.
- In a small bowl, mix Greek yogurt with lemon juice and zest. Add salt to taste.
Notes
Timing
Now, let’s talk about time. This recipe requires:
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
- Total Time: 25 minutes – that’s about 30% quicker than your average weeknight dinner prep!
Step-by-Step Instructions
1. Mix the Base
In a large bowl, combine the drained chickpeas, diced onion, minced garlic, and chopped parsley. Mash them together using a fork or a potato masher until somewhat smooth but still with a few chunky bits. This texture adds character!
2. Add the Flavor Bombs
Next, sprinkle in the breadcrumbs, cumin, paprika, lemon juice, salt, and pepper. Mix everything until well combined. The lemon juice not only adds flavor but also brings a little zest to your life!
3. Bind It Up
Crack in the egg (or your flax egg if you’re going the vegan route) and give it one final mix. Your mixture should feel moist and hold together when formed into a patty. If it’s too wet, don’t hesitate to sprinkle in a bit more breadcrumbs!
4. Shape Your Patties
Using your hands, form the mixture into patties. Aim for about 2-3 inches in diameter; it doesn’t have to be perfect. Who doesn’t appreciate a little character in their food?
5. Heat It Up
In a non-stick skillet, heat about 2 tablespoons of olive oil over medium heat. Once hot, add your patties carefully. You should hear a satisfying sizzle!
6. Cook Until Golden
Crudely fry each side for about 3-4 minutes, or until golden and crisp. Flip gently; you want to keep that lovely shape.
7. Prepare the Yogurt Sauce
While your patties are cooking, mix Greek yogurt with extra lemon juice and lemon zest in a small bowl. Add salt to taste. This sauce is creamy and tangy—a perfect complement to the patties.
Nutritional Information
Here’s a breakdown of the goodness you’re indulging in with these Easy Lemon Chickpea Patties with Yogurt Sauce:
- Calories: Approximately 150 per patty
- Protein: 6g
- Carbohydrates: 18g
- Fat: 4g
- Fiber: 5g
These numbers can vary based on your specific ingredients and portion sizes, but you can feel confident knowing you’re sticking to a healthy meal here!
Healthier Alternatives for the Recipe
Want to customize your patties further? You could try these healthier alternatives:
- Swap breadcrumbs for oat flour: A gluten-free option that adds nutrition.
- Use sweet potatoes instead of chickpeas: Loaded with beta-carotene and a deliciously sweet twist.
- Add some chopped spinach: Amp up the greens for an even more nutritious meal.
- Substitute Greek yogurt with cashew cream: For a vegan-friendly sauce that’s rich and flavorful.
Serving Suggestions
These lemon chickpea patties shine brightly on their own, but let’s take it up a notch:
- Serve with a fresh salad: Think mixed greens topped with cherry tomatoes and avocados, drizzled with a light vinaigrette.
- Pair with whole grain pita: Create a little chickpea fritter sandwich—so delightful!
- Garnish with fresh herbs: A sprinkle of dill or additional parsley works wonders.
- Add roasted vegetables: Bell peppers, zucchini, or carrots bring color and nutrition.
Common Mistakes to Avoid
To ensure your easy lemon chickpea patties turn out amazing, keep these pitfalls in mind:
- Over-mashing the chickpeas: Leave some texture; it shouldn’t be a smooth paste!
- Skipping the chilling step: If your mixture feels too loose, letting it chill in the fridge for about 30 minutes can help firm it up.
- Frying at too high a temperature: Medium heat is key; too hot and they might burn on the outside but stay raw on the inside.
- Not adjusting seasoning: Always taste and adjust the seasoning before cooking—everyone’s palate differs!
Storing Tips for the Recipe
Got leftovers? Here’s how to store them:
- Refrigeration: Keep your patties in an airtight container for up to 3 days.
- Freezing: Layer them between sheets of parchment paper and store them in a freezer-safe bag. They can last up to 2 months! Just thaw overnight in the fridge when you’re ready to indulge.
Conclusion
So there you have it! These Easy Lemon Chickpea Patties with Yogurt Sauce are not only simple to whip up but also deliver a flavorful punch that’s perfect for any meal. I encourage you to give this recipe a go and share your creations! If you’re hungry for more recipes like this, don’t hesitate to browse my other posts—they’re packed with delight!
FAQs
1. Can I make these patties vegan?
Absolutely! Just substitute the egg with a flax egg (1 tablespoon flaxseed meal mixed with 2.5 tablespoons water) and enjoy!
2. How long can I store leftover patties?
These fritters can last in the fridge for about 3 days or you can freeze them for up to 2 months.
3. What can I serve with these patties?
They go well with salads, pita bread, or even as a hearty snack with your favorite dipping sauce.
4. Can I bake these instead of frying?
Yes! Preheat your oven to 400°F (200°C), place the patties on a baking sheet lined with parchment, and bake for about 20 minutes, flipping halfway through.
5. What varieties of chickpeas can I use?
Canned is convenient, but dried chickpeas boiled until soft work great too—just soak and cook them beforehand!