Chickpea Keftedes

Chickpea Keftedes are flavorful vegan Greek burgers made from mashed chickpeas and aromatic herbs, perfect for a healthy meal. These delicious patties are served with a tangy lemon-tahini sauce, making them a delightful addition to any plant-based diet.

Ingredients

• cooked chickpeas - 1 cup (240g)
• fresh parsley, chopped - 1/4 cup (15g)
• fresh mint, chopped - 2 tablespoons (5g)
• red onion, finely chopped - 1/4 cup (40g)
• garlic, minced - 2 cloves
• ground cumin - 1 teaspoon
• ground coriander - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• flour (all-purpose or chickpea) - 1/4 cup (30g)
• olive oil - for frying
• whole wheat pita bread - 2 pieces
• lettuce leaves - 1 cup
• tomato, sliced - 1 medium
• cucumber, sliced - 1/2 medium
• tahini - 2 tablespoons
• lemon juice - 1 tablespoon
• water - 1 tablespoon

Steps

1. In a large bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the chopped parsley, mint, red onion, garlic, cumin, coriander, salt, and pepper to the mashed chickpeas and mix well.
3. Gradually add the flour to the mixture, stirring until it holds together. If the mixture is too wet, add a little more flour.
4. Form the mixture into small patties, about 2 inches in diameter.
5. Heat olive oil in a skillet over medium heat. Fry the patties for about 4-5 minutes on each side or until golden brown and crispy.
6. While the patties are cooking, prepare the tahini sauce by mixing tahini, lemon juice, and water in a small bowl until smooth.
7. To serve, place the warm patties in whole wheat pita bread, top with lettuce, tomato, and cucumber, and drizzle with the tahini sauce.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from chickpeas.
• High in fiber, promoting digestive health.

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