Meatless Monday with Baked Chickpea Patties

Welcome back to the Miratel blog for another Meatless Monday recipe.  Miratel supports the Meatless Monday campaign to reduce the use of animal products for personal and planetary health.  It’s easy to eat meat-free one day a week.  This Monday, we’re featuring a recipe created by the Heart and Stroke Foundation.  The dieticians at the Heart and Stroke Foundation have reviewed and approved this exclusive, heart-healthy recipe, which is high in fibre and low in saturated fat, cholesterol and salt.  The Heart and Stroke Foundation is a volunteer-based health charity, leading in eliminating heart disease and stroke and reducing their impact through the advancement of research and its application, as well as the promotion of healthy living and advocacy.  Here’s a delicious recipe with the wonderful chickpea as the main ingredient.

Baked Chickpea Patties – Makes 2 servings

Ingredients
2 tsp (10 mL) canola oil
1 small onion, finely chopped
2 cloves garlic, minced
Half jalapeno, seeded and minced
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) dried basil
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1 egg white
2 tbsp (25 mL) chopped fresh Italian parsley

Lemon Herb Yogurt Sauce:
1/2 cup (125 mL) plain low fat yogurt
1 tbsp (15 mL) each minced fresh Italian parsley and mint
1 small clove garlic, minced
1/2 tsp (2 mL) finely grated lemon rind
Pinch salt

Directions

   1. In nonstick skillet heat oil over medium heat and cook onion, garlic, jalapeño, oregano and basil for about 5 minutes or until softened.
   2. Meanwhile, in bowl mash chickpeas using potato masher until smooth. Scrape onion mixture into bowl and stir to combine. Add egg white and parsley and stir until well combined and smooth.
   3. Divide mixture into 4 equal portions and form into 1/2-inch (1 cm) thick patties. Place patties on parchment paper lined baking sheet and bake in 425° F (220° C) oven for about 20 minutes, turning once halfway through or until golden.
   4. Lemon Herb Yogurt Sauce: Meanwhile, in bowl, stir together yogurt, parsley, mint, garlic, lemon rind and salt. Serve with chickpea patties.

Nutrition information per serving
Calories: 288
Protein: 14 g
Total fat 8 g
Saturated fat: 1 g
Cholesterol: 2 g
Carbohydrates: 43 g
Fibre: 7 g
Sodium: 416 mg
Potassium: 549 mg
Developed by Emily Richards, P.H. Ec. ©The Heart and Stroke Foundation

Thanks to the Heart and Stroke Foundation for providing heart-healthy recipes for a healthier lifestyle. To support the Heart and Stroke Foundation, please visit heartandstroke.ca.  To learn more about how you can participate in Meatless Monday by choosing plant-based meals one day a week, please to go meatlessmonday.com.  If you like chickpeas like me, this recipe will be a hit.  Enjoy!