Chickpea Patties – Very Easy and Delicious Recipe
These tasty chickpea patties (chickpea fritters or burgers) are packed with healthy, nutritious ingredients! This recipe is a fantastic way to add more veggies to your daily portion and increase your fiber intake; great for your gut health!
Chickpeas are an excellent source of plant-based protein, making them a great option for vegetarians. They are also rich in dietary fiber, which aids in digestion and helps maintain a healthy gut. Chickpeas also provide essential vitamins and minerals, including iron, magnesium, and folate, which support overall well-being.
I used to buy canned chickpeas, which are handy in your pantry. However, I recently started boiling my chickpeas in my Instant Pot and freezing them in packs for one meal.
Today’s lifestyles require foods that can be prepared quickly. These chickpea patties, along with zucchini Parmesan fritters and turkey kale patties, are my other quick-and-easy recipe suggestions.
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Meal Prep Tip: Why I Freeze My Cooked Legumes and Pulses
One of my top time-saving hacks is cooking a big batch of chickpeas in advance and freezing them in meal-sized portions. It’s a brilliant way to reduce kitchen stress, reduce food waste, and always have a nourishing base ready for soups, stews, salads, or patties like this one. I cook mine in an Instant Pot, then let them cool and freeze them in reusable bags or containers.
This method supports your weekly meal planning and gives chickpeas a chance to develop resistant starch as they cool, a gut-friendly starch that forms when cooked legumes are chilled. While high-heat cooking (like roasting these patties) may reduce that resistant starch, the overall fiber, protein, and nutritional benefits remain. Plus, you’re still getting a wholesome, whole-food meal without reaching for processed options.
In short, legumes are a fantastic choice because they are high in plant-based protein and other nutrients and contain some of the highest levels of resistant starch of any food.
If you want to keep those resistant starch levels low and still benefit overall, try the best homemade classic hummus. If you want to go wild, lol, don’t miss the delicious beetroot hummus, and don’t forget to share your experience in the comments below.
Why You’ll Love These Gluten-Free Chickpea Patties
Gluten-free – Buckwheat flour makes these healthy patties naturally allergy-free and even extra nutrient-rich.
Easy – This chickpea patty recipe is extremely easy and approachable for home cooks of all levels!
Fast – This recipe takes 20 minutes, making it great for weekdays.
Versatile – You can use these chickpea patties in many ways. Replace a regular burger with these chickpea burgers, or serve with pita bread, tahini sauce, fresh parsley, or other fresh herbs for a super-fresh meal.
Chickpea Burgers: Ingredients You Will Need
Here are the simple ingredients you will need for this healthy recipe:
Chickpeas: This recipe uses about 400g of cooked and frozen chickpeas with no added salt. Look at the paragraph above. You can use the same amount of canned chickpeas, just drain and rinse. Watch the label for no added salt.
Veggies: I used chopped yellow onion and grated carrot. Feel free to mix in whichever vegetables you have. Mushrooms, zucchini, kale, and spinach would also be great!
Lactose-Free Cheddar: I prefer Eatlean, which is high-protein and low-fat, either the blue or yellow pack, but you can use any lactose-free cheese or cheese alternative that melts well. If lactose intolerance is not a concern, use cheddar. For a vegan option, replace the cheese with your favorite vegan cheese; choose one that melts well.
Eggs: An excellent source of all vitamins and minerals, except vitamin C. They are also a great binder and will prevent your patties from falling apart while cooking.
Buckwheat Flour: Since I don’t drain and squeeze the grated vegetables for my chickpea patties, I prefer to keep these electrolytes in the ingredients; the buckwheat retains moisture and adds extra plant-based protein, fiber, and other nutrients.
Additionally, chickpea patties benefit from this mix as they require a substantial binder. In fact, chickpea patties often incorporate a variety of grains for texture and nutrition. Lastly, remember that experimenting with different flours can enhance your chickpea patties.
Herbs & Spices: I used a lot of fresh parsley, cumin, salt, and pepper. Feel free to use your favorite spices. If desired, add a little cayenne pepper for some heat!
High-Protein Chickpea Recipe Step-by-Step Directions
Preheat the oven to 200 ยฐC/400 F. Line a baking tray with parchment paper or grease it with extra oil.
Prepare the chickpeas. If using canned, drain and rinse. Note: If using the liquid, also known as aquafaba, keep it; it is an excellent egg substitute. I use cooked and frozen chickpeas. I find it healthy and handy to have them in my fridge. If using frozen, leave them to thaw for a couple of hours; they usually defrost quickly.
Then, place the chickpeas in the food processor and blitz them a few times. I like to keep it crumbly, not completely mashed, and with some chunks. For a smoother look, keep blending until they reach a dough-like consistency.
Grate the carrot and cheese, and chop the onion and parsley. If you make a big batch, a food processor will make grating easier. Set them aside.
Add all the grated and chopped ingredients, along with the eggs, buckwheat flour, oil, and spices, to a big mixing bowl.
Mix very well and leave it in the fridge for half an hour. This step is optional. When I’m in a rush, I skip it, and these chickpea patties also turn out delicious.
Form the patties with wet hands and place them on the prepared baking tray. Brush them with more oil, or leave them without.
Bake for around 20 minutes or until golden brown.
Serve the patties as delicious chickpea burgers, wrap them with a gluten-free quinoa crepe, or pair them with a fresh salad or cooked vegetables.
I often serve these nutritious and delicious patties with Greek tzatziki, yogurt garlic dip, or the traditional Balkan cold soup – Tarator – yum!!
Expert Tips and Tricks
Here are some tips and tricks to make these healthy chickpea patties perfect:
- Make the mixture ahead of time to eat with meals all week!
- Mashing chickpeas in a bowl can be difficult, so I suggest mashing them on a baking sheet to keep everything even. It’s a great way to get an even patty mixture.
- Leave the mixture in the fridge for half an hour to let the spices and vegetables infuse the mixture with their aromas. In my experience, overnight patties taste better than those cooked immediately after mixing.
Recipe Storage and Reheating
Here are storage and reheating instructions for this recipe:
- Refrigerator Storage: Store in an airtight container and eat leftovers within 4-5 days.
- Freezer Storage: These high-protein patties are freezer-friendly. Place them in a freezer-safe, airtight container for up to 6 months. When you’re ready to use them, thaw them in the refrigerator, then reheat as instructed below.
- Reheating Instructions: The best way to reheat this recipe is to heat it in a skillet with a bit of oil over low heat until warm.
Chickpea Patties Recipe Substitutions & Variations
Here are some common recipe substitutions and variations for this easy recipe:
Make them Vegan
You can make this whole chickpea burger recipe vegan by replacing the cheese with your favorite vegan cheese and omitting the egg.
Hint: Add the aquafaba directly to the mixture as a binderโ3 tbsp per egg in the original recipe.
Cooking Method
You can make these patties in a pan. Heat the oil in a large skillet over medium heat. Once hot, add the chickpea patties and cook for 3 minutes per side, or until golden brown. Remove the patties from the pan and set on a plate lined with paper towels to absorb excess oil.
You can also air-fry them instead of baking. Just place them in the air fryer basket and cook at 200ยฐF/400ยฐF for 10 minutes, flipping halfway through.
FAQs
Is a chickpea a garbanzo bean?
Yes! Chickpeas and garbanzo beans are the same thing. They are different names based on other languages.
Do I need a food processor to make this recipe?
No, it is not necessary, but I find it very useful. You can grate the carrots by hand or use shredded carrots, and mash the chickpeas with a fork or potato masher.
Tip! If you mash your chickpeas with a masher, lay them in a tray to make them easier to mash.
How long are these patties good for?
I usually double or triple the recipe and meal-prep a quick dinner or lunch for the week. Then, store the food in an airtight container in the refrigerator for up to five days
Can I freeze chickpea patties?
Yes. You can freeze chickpea patties for up to 6 months. Simply defrost, then bake or pan-fry until golden brown.
Chickpea Patties Recipe
Equipment
Ingredients
- 400 g Chickpeas defrosted/drained and rinsed
- 150 g Onion chopped
- 150 g Carrot grated
- 200 g cheese Eatlean lactose-free grated
- 2 Eggs
- 2 tbsp Buckwheat flour
- 2 tbsp Extra virgin olive oil or rice bran oil
- 20 g Parsley fresh, chopped
- 1 tsp Cumin powder powder
- 1 tsp Black pepper ground
- 1 tsp Salt pink or sea
Instructions
- Preheat the oven to 200 ยฐC/400 F. Line a baking tray with parchment paper or grease it with extra oil.
- Prepare the chickpeas. If using canned, drain them and rinse. If using frozen, defrost it in advance.
- Place the chickpeas in the food processor and blitz them a few times.
- Grate the carrot and cheese, and chop the onion and parsley. If you make a big batch, use a food processor to grate. Set them aside.
- Add all the grated and chopped ingredients, along with the eggs, buckwheat flour, oil, and spices, to a big mixing bowl.
- Mix very well and leave it in the fridge for half an hour. This step is optional. When Iโm in a rush, I skip it, and these chickpea patties also turn out delicious.
- Form the patties with wet hands and place them on the prepared baking tray. Brush them with more oil, or leave them without.
- Bake them for around 20 minutes or until golden brown.
- Serve the patties as delicious chickpea burgers, wrap them with a gluten-free quinoa crepe, or pair them with a fresh salad or cooked vegetables.
- Enjoy!
Notes
ย Store cooked patties in an airtight container in the fridge for up to 4โ5 days. You can also freeze them in layers, wrapped in baking paper and sealed in a freezer-safe container, for up to 6 months. Reheating Instructions
ย Reheat in the oven or a lightly oiled skillet over low heat until warmed, or pop them into the air fryer at 180ยฐC/350ยฐF for 5โ6 minutes. Vegan Version
ย To make these patties vegan, replace the egg with 3 tablespoons of aquafaba (the liquid from canned chickpeas) and use plant-based cheese or skip the cheese altogether.
YourDani x x
Nutrition
Mention @deglutenistanutrition and tag #deglutenistanutrition โ youโll make my day! ๐ฟโจ
