Description
These Chickpea Sweet Potato Patties are a quick, healthy, and flavorful vegetarian recipe perfect as a snack, in wraps, or meal prep. Made with mashed chickpeas, sweet potato, and fragrant spices, they offer a satisfying texture and can be pan-fried, baked, or air fried for a lighter option.
Ingredients
Scale
Main Ingredients
- 2 cans 15 oz chickpeas each, drained and rinsed
- 1 medium 9 oz sweet potato, raw
- 4 tablespoons all-purpose flour (substitute gluten-free flour if preferred)
- ⅓ cup grated parmesan cheese
- 1 large egg
- ½ red onion, finely chopped
- 1 clove garlic, grated
- 1 teaspoon dried oregano (substitute dried thyme)
- 1 teaspoon smoked paprika (substitute taco seasoning or cumin)
- ¾ teaspoon salt
- Black pepper, to taste
- 2 tablespoons olive oil for cooking
Instructions
- Mash the Base: Pierce the sweet potato with a fork and microwave on high for about 7 minutes until soft. Cut it in half and scoop out the flesh into a large bowl. Add the drained and rinsed chickpeas and mash using a potato masher, leaving some chunks for texture.
- Add Flavor and Binders: To the mashed mixture, add the flour, grated parmesan, egg, finely chopped red onion, grated garlic, dried oregano, smoked paprika, salt, and black pepper. Mix thoroughly until the mixture sticks together; add a little more flour if it feels too wet.
- Shape and Cook: Form the mixture into small patties using about 2 to 3 tablespoons per patty. Heat olive oil in a nonstick pan over medium heat and cook patties for 3 to 4 minutes on each side until golden brown.
- Alternate Cooking Methods: For a lighter option, bake the patties in a preheated oven at 400°F (200°C) for 25 minutes, or air fry at 375°F (190°C) for 12 minutes, flipping halfway through cooking.
- Serve: Enjoy the patties warm alongside Greek yogurt, tzatziki, or a fresh salad. Perfect as a snack, in wraps, or for meal prep.
Notes
- Drain chickpeas well to keep the mixture firm and easy to shape.
- Do not overmash the mixture to maintain a chunky, satisfying texture.
- Add extra flour gently if the patties feel too soft or sticky before cooking.
- Use a nonstick pan for evenly browned patties with minimal oil.
- Baking or air frying provides a lighter and crispier alternative to frying.
- Fresh herbs like parsley or basil can be added for extra flavor.
- Serve with dips such as Greek yogurt, feta dip, or tzatziki for enhanced taste.
- These patties store well in the fridge for up to 4 days or can be frozen for up to 3 months.
- Vegan substitutions: Replace egg with flax or chia egg and parmesan with nutritional yeast or crumbled feta (if not strictly vegan).
- Meal prep friendly and reheat well for quick meals.
Nutrition
- Serving Size: 1 patty (about 80 g)
- Calories: 180 kcal
- Sugar: 3 g
- Sodium: 300 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 5 g
- Protein: 6 g
- Cholesterol: 40 mg
