|
|
|
|
|
|
9. Recipe of the Month
Chickpea Patties with Mango Chutney
Chickpea Patties with Mango Chutney
A flavorful, protein- and fiber-rich recipe that puts a healthy twist on the classic burger. Made with chickpeas, vegetables, herbs, and whole-wheat breadcrumbs, these patties provide plant-based protein and 10 g of fiber per serving, making them a satisfying option for a balanced, diabetes-friendly meal.
Servings: 4
Ingredients
- 2 teaspoons olive oil
- 1 small onion, diced
- 3 tablespoons celery, minced
- 2 tablespoons red bell pepper, minced
- 2 tablespoons fresh parsley, minced
- 2 cloves garlic, minced
- 2 teaspoons curry powder
- ¼ teaspoon ground cumin
- 1 pinch cayenne pepper
- 1 pinch salt
- 1 pinch black pepper, or to taste
- 2 cups chickpeas (garbanzo beans), drained and rinsed
- 1 whole egg, beaten
- 1½ cups whole-wheat panko breadcrumbs
- 1 tablespoon olive oil, for cooking
- 4 whole-wheat hamburger buns, toasted (optional)
- 4 tomato slices
- 4 lettuce leaves
- Mango chutney, as desired
Method of Preparation
Wash your hands before you start.
Steps to Make It1. Heat 2 teaspoons of olive oil in a cast-iron skillet over medium heat. Add the onion and sauté for about 3 minutes.
2. Add celery, red bell pepper, parsley, and garlic. Sauté for another 2 minutes.
3. Stir in curry powder, cumin, cayenne pepper, salt, and black pepper. Remove from heat.
4. Place the chickpeas in a food processor or blender and pulse until a coarse puree forms, adding a little water if needed.
5. Transfer the chickpeas to a bowl. Add the sautéed vegetable mixture, beaten egg, and breadcrumbs. Mix thoroughly and adjust seasoning if required.
6. Divide the mixture into four equal portions and shape into patties
7. Heat 1 tablespoon of olive oil in the skillet over medium-high heat. Cook the patties for approximately 5–6 minutes on each side, until golden brown.
8. Serve the patties on toasted whole-wheat buns with tomato, lettuce, and mango chutney, if desired.
- Serving size: 1 patty
- Energy: 310 kcal
- Carbohydrates: 45 g
- Protein: 13 g
- Fat: 10 g
- Fiber: 10 g
Nutrition Information (Per Serving)
Why It’s a Smart Choice?
Chickpeas provide plant-based protein and substantial dietary fiber, while vegetables and whole-wheat breadcrumbs add additional nutrients and texture. The combination makes these patties a filling option that can fit into a balanced meal plan while offering a flavorful alternative to conventional meat-based burgers.
For enquiries info@jothydev.net.
Please visit: jothydev.net | research.jothydev.com | diabscreenkerala.net | jothydev.com/newsletter