Chickpea Patties With Lemon Yogurt Dressing

12 min cook time
15 min prep time
lunch
Preperation Time:
15 mins
Cooking Time:
12 mins

Ingredients:

    1. 4 teaspoon olive oil
    2. 1 small onion, finely chopped
    3. 2 cloves garlic, minced
    4. 1 cup chickpeas, cooked
    5. 2 teaspoon cumin
    6. 1/3 cup freshly chopped parsley
    7. 1 egg white
    8. 1/4 cup coarsely crushed oats

For the Dressing

      1. 1/2 cup low fat yogurt
      2. 2 teaspoons lemon juice

Salt and Freshly ground black pepper, to taste

nutrition facts

Calories1062Calories from Fat302
Fat33.5gSaturated Fat4.3g 22%
Cholesterol0mg 0%Sodium690mg
Potassium2268mgCarbohydrates151.3g 50%
Dietary Fiber40.6g 162%Sugars27.0g
Protein48.0gVitamin A38%
Vitamin C82%Calcium33%
Iron99%

nutrition facts

Calories1062
Fat33.5g
Cholesterol0mg 0%
Potassium2268mg
Dietary Fiber40.6g 162%
Protein48.0g
Vitamin C82%
Iron99%
Calories from Fat302
Saturated Fat4.3g 22%
Sodium690mg
Carbohydrates151.3g 50%
Sugars27.0g
Vitamin A38%
Calcium33%

Procedure:

In a small pan, heat 2 teaspoons oil and gently sauté the onion and garlic over low-medium heat.

Mix together  the chickpeas along with cumin and chopped parsley.

Mash with a fork to a coarse texture. Stir in onions and garlic. Add egg white and combine.

Form soft patties. Spread the coarsely crushed oats on a plate, dip both sides of each patty with the oats.

Heat the remaining oil in a large pan and shallow fry the chickpea patties for 3 to 4 minutes per side, until golden.

Combine yogurt with lemon juice, and season with salt and little black pepper. Serve one patty per person with a green salad or a whole-wheat pita, along with little bit of the yoghurt dressing.

Chickpeas is a very popular natural diet supplement. Chickpeas help keep hunger in check because they offer a significant source of fiber, are chock full slow-to-digest protein to keep you feeling full longer, and can keep your carbohydrate cravings in check by maintaining stable blood sugar levels.

 

Like other legumes such as beans, peas and lentils, chickpeas are prized for their high protein and fiber content, and also contain several key vitamins and minerals known to benefit human health.

 

Chickpeas have been associated with a number of possible health benefits:

 

Diabetes – Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.

Bone health – The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.

Blood pressureMaintaining a low-sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.

Heart healthThe high fiber, potassium, vitamin C and vitamin B-6 content, coupled with the lack of cholesterol found in chickpeas, all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

CholesterolResearch shows that including chickpeas in the diet lowers the amount of low-density lipoprotein (LDL) cholesterol in the blood.

InflammationCholine is a very important and versatile nutrient in chickpeas that help with sleep, muscle movement, learning and memory.

Digestion and regularityBecause of their high-fiber content, chickpeas help to prevent constipation and promote regularity for a healthy digestive tract.

Weight management and satiety – Many studies have suggested that increasing consumption of plant foods like chickpeas decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

These soft low-fat chickpea patties are delicious in a whole-wheat pita or with a green salad.

Lunch seems to be one of those meals we grab, eat as quickly as possible, and forget. Many of us eat lunch at our desks, in our cars, between classes or meetings. This easy lunch option is tasty and healthy.

 

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