Sweet Potato Chickpea Patties
Like I have already stated in a few occasions, towards the end of October 2019 I have started to consciously make the “effort” (it wasn’t in fact a big effort for me) to reduce and almost completely remove meat from my diet and just stick to fish, eggs and very few dairy products – all consumed in moderation and the least possible.
One big accomplishment that I have made and that I am very proud of, because I didn’t believe myself capable of achieving, was removing COMPLETELY yogurt & kefir. Yogurt (absolutely plain and only organic) was one of the few dairy products along with goat cheese, Parmigiano and Kefir that I was still consuming on a quite regular basis. As for kefir, I only used to buy the full-fat and organic version as it’s usually of a better quality than the part-skim one. Despite the many benefits that both kefir and yogurt surely have, I didn’t really like the idea of consuming animal products with such high amount of cholesterol and fats – plus, most yogurt brands have a lot more added to them, even in their plain flavors … and I have already been taking probiotics every morning for well over a year – probiotics is usually what yogurt and kefir are rich in and considered “healthy” and beneficial for.
With all this in mind, one day – completely out of the blue – I decided I would not buy again any yogurt or kefir after I finished what I had in the fridge and since then (I don’t even recall when this was exactly) – without even realizing – I gave them up!! And the surprising thing is that I don’t even crave them or miss them. It’s like … did I even use to eat yogurt?!??
The same happened – about a year before – with those few ounces of skimmed milk I used to add to my espresso. Same thing here too, one morning I decided I would get used to the strong flavor of Espresso and not buy any more milk after I finished what I had in the fridge. Without even realizing it, I never had milk again since that day (the only use I was making of milk was in fact in my espresso, so once I got used to its intense flavor I was good and never wanted milk again).
So, now I am left with goat cheese (only buying it fresh mostly from Whole Foods – no other cheaper and lower quality versions) and Parmigiano (same thing, I spend what I spend but I buy the authentic Parmigiano Reggiano from Whole Foods or I use what my mom brings me from Italy!) and that’s pretty much it … I may use some Gouda or other Italian cheese in some other recipes, but I always make sure I buy good quality cheese if I need to and I never make anything extra cheesy.
As for eggs, meat and fish, I find it very hard to completely give up …
Fish – I love it… so no, I’m not giving that up for sure, but I can definitely reduce its consumption and I always buy it wild caught – NEVER farm raised and I always make sure there’s no color added (beware of tuna, that’s where they add most of the color!!).
Eggs – I have been without them for long periods of time but now I am using them quite regularly, just not daily and ALWAYS free-range/organic. I do not go cheap when it comes to buy eggs. I rarely eat eggs by themselves (except for breakfast on my avocado toast) and I mostly use them as an ingredient in my recipes to add more protein, but here as well I am trying to consume them much less and trying to only use the whites when possible.
Meat – this is an easy give up for me!! I have never been a meat lover although I have always been eating it regularly (has to be super lean or I won’t eat it). I am not going to say I’ll give that up completely but I consume it rarely and mostly when someone else cooks it for me (I never buy it myself when I go grocery shopping).
So … this big “hole” in my diet created by giving up all this animal protein couldn’t just be ignored. Proteins are essential for our body. Proteins help in muscle recovery, help us feeling fuller, less tired and help facing the day with more energy. The need for a consistent protein intake (especially for an active person like me, who’s exercising on a regular basis) made me look deeper into plant-based protein and into different recipes that use proteins from legumes, cereals and other plants/seeds. Let’s be honest … we can’t just start eating bowls of beans and quinoa … in the long run, it does get boring!! You have to somehow get creative, spice up your meals and make them attractive/interesting/flavorful – meals can’t be boring.
This is how I landed on this and a few other recipes for patties and burgers made from beans: this is the easiest, most convenient, versatile, flavorful and complete way to consume beans (and personally without experiencing any bloating like I was afraid to … this may vary from person to person but remember that your body does need some time to “adjust” to a new diet). You can add veggies (any veggie you want), carbs (gluten free or regular) and still some of your favorite cheese to make them super yummy! And if you want throw in something else, just go for it!
These chickpea patties are a good alternative to my black bean burgers (recipe here) if you get tired of making the same patties/burgers all the time.
Easy to make, delicate in flavor and excellent source of plant-based protein, they can make a perfect dinner, lunch or even a snack!
They are gluten-free if made using GF bread crumbs and can be made vegan by swapping eggs with flax eggs.
The recipe makes 12 patties that can be stored in the fridge for up to 5 days (air tight container).
Servings |
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- 2 x 14oz cans garbanzo beans drained and rinsed
- 1 medium sweet potato about 8 ounces
- 1/2 large leek white part only
- 1/2 cup GF breadcrumbs
- 2 medium eggs lightly beaten
- 2 cloves garlic
- 2 tablespoons finely chopped fresh parsley leaves
- Salt as desired
- 1 teaspoon heapingground cumin
- 1/2 teaspoon smoked paprika
- 2 tablespoons EVO oil
Ingredients
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- Place the garbanzo beans in a large bowl and mash with a potato masher or blend them in a food processor – either way, they need to be all smashed and not whole anymore. I was waiting for my new food process to arrive so I didn’t have the proper tool to mash them – in my pictures you’ll see some whole chickpeas and this made them fall apart easier … next time I’ll be better equipped ☺
- Peel the sweet potato and shred it on the large holes of a box grater, then add it to the bowl with garbanzo beans.
- Finely chop the leek and the garlic cloves and add them into the bowl, followed by bread crumbs, eggs, EVO oil, parsley, salt, cumin, and paprika and mix to combine.
- Grab a large oven pan, line it with a sheet of parchment paper and grease the sheet with a vegetable oil (I usually use grape-seed or avocado oil).
- Scoop the mixture out using a 1/4 cup and form patties that are about 3 inches in diameter, you will need to use your hands to shape them as round as possible (they will be delicate but should hold together when baking).
- Bake for about 7~8 minutes on each side or until lightly golden on the surface.