If you’re looking for vegan comfort food, look no further. These fried patties, cooked in a small amount of cooking spray, will make you glad you cooked at home instead of going out for fast food.
Ingredients
- ½ cup bulgur wheat
- ½ cup fresh parsley
- ½ cup fresh mint
- ½ cup fresh cilantro
- 3 cloves garlic, chopped
- ½ tsp. ground coriander
- 1 serrano pepper, cleaned and chopped
- 1 (15 oz.) can of no-salt-added chickpeas, drained and rinsed
- ⅛ tsp. salt
- freshly ground pepper, to taste
- ½ cup flour
- ½ cup water
- 1½ cups Guiding Star-worthy breadcrumbs
- 1 avocado, mashed
- 1 Tbsp. lime juice
- ½ onion, sliced
- Cooking Spray
Directions
- Bring 2 cups of water to a boil over high heat. Add bulgur wheat and cook for 10 minutes. Drain.
- Combine parsley, mint, cilantro, garlic, serrano and coriander in a food processor and pulse until finely chopped. Add half the chickpeas and work until pureed. Remove the mixture from the food processor and set aside.
- Add remaining chickpeas to food processor and pulse until chopped. Add chickpeas, drained bulgur, salt and pepper to herb mixture. Fold all ingredients together and form mixture into 8-12 patties.
- Whisk flour and water until smooth. Dip patties in flour mixture than coat with breadcrumbs.
- Spray a skillet with cooking spray and heat over medium-high heat. Working in a single layer, cook patties 2 minutes on each side, until browned.
- Serve warm with mashed avocado, lime juice, and sliced onions.
Nutrition Facts
4 servings per container
Serving Size 242 g
| Amount per serving | ||
|---|---|---|
| Calories | 430 | |
| % Daily Value* | ||
| Total Fat 11g | 14% | |
| Saturated Fat 1.5g | 8% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 2g | ||
| Monounsaturated Fat 5.5g | ||
| Cholesterol 0mg | 0% | |
| Sodium 125mg | 5% | |
| Total Carbohydrate 72g | 26% | |
| Dietary Fiber 15g | 54% | |
| Total Sugars 5g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 34g | ||
| Protein 16g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 75.7mg | 6% | |
| Iron 5.1mg | 30% | |
| Potassium 625mg | 15% | |
| Vitamin A 50.6mcg | 6% | |
| Vitamin C 21mg | 25% | |
| Vitamin E 1.5mg | 6% | |
| Vitamin K 143.1mcg | 120% | |
| Thiamin 0.3mg | 25% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 5.4mg | 30% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 220.3mcg | 55% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 2.5mcg | 6% | |
| Chloride 6.5mg | 0% | |
| Pantothenate 1.2mg | 20% | |
| Phosphorus 219mg | 20% | |
| Iodine 1.3mcg | 0% | |
| Magnesium 87.2mg | 20% | |
| Zinc 1.9mg | 20% | |
| Selenium 8.7mcg | 15% | |
| Copper 0.5mg | 45% | |
| Manganese 1.5mg | 70% | |
| Chromium 0mcg | 0% | |
| Molybdenum 48.5mcg | 110% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
No- Salt- Added Garbanzo Beans (chick Peas, Water, Disodium Edta), Avocado, Whole Wheat Style Breadcrumbs (unbleached Whole Wheat Flour, Malt Extract, Yeast, Sea Salt), Water, Bulgur Wheat, Enriched All Purpose Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Onion, Parsley, Lime Juice, Peppermint, Garlic, Cilantro, Serrano Pepper, Cooking Spray (canola Oil (adds A Trivial Amount Of Fat), Palm Oil (adds A Trivial Amount Of Fat), Coconut Oil (adds A Trivial Amount Of Fat), Lecithin From Soybeans (non Stick Agent), Dimethyl Silicone (for Anti-foaming), Rosemary Extract (preservative)), Salt, Coriander, Black Pepper.
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