Baked Broccoli Chickpea Patties
Highlighted under: Balanced Healthy Meals Collection
I’ve been on a mission to find a delightful, healthy snack that packs a punch, and these Baked Broccoli Chickpea Patties are my favorite discovery. Combining tender broccoli with hearty chickpeas creates a filling and nutritious treat that’s perfect for any time of day. Not only are they easy to whip up, but they also bake to crispy perfection, making them a great addition to lunches or as a side dish at dinner. Plus, they freeze wonderfully, allowing me to meal prep like a pro!
After experimenting with various recipes, I found that roasting broccoli before adding it to the patties enhances its natural sweetness and flavor. I love how the chickpeas provide protein and the perfect binding agent to hold everything together. The addition of spices, like cumin and garlic, brings life to the dish, giving it a satisfying depth that keeps me returning for more.
One of my favorite tips is to let the mixture sit for about 10 minutes before shaping the patties. This not only helps the flavors meld but also gives the patties a sturdier texture, making them easier to handle. Trust me; it’s worth the wait!
Why You'll Love This Recipe
- Packed with nutrients from broccoli and chickpeas
- Crispy on the outside, tender on the inside
- Customizable with your favorite herbs and spices
- Great for meal prep and easy to reheat
Understanding the Ingredients
In this recipe, broccoli and chickpeas serve as the star ingredients, bringing both nutrition and flavor to the patties. Broccoli is rich in vitamins C and K, while chickpeas provide a hearty dose of protein and fiber. When you steam the broccoli just until tender, it retains its vibrant color and essential nutrients, ensuring that these patties not only taste great but also offer health benefits. Choosing fresh broccoli over frozen can significantly enhance the taste and texture of your patties.
The choice of breadcrumbs is vital for achieving the right texture. Traditional breadcrumbs create a soft yet crispy exterior when baked, while panko can yield an even crunchier texture. If you are looking for a gluten-free variant, consider using crushed gluten-free crackers or almond flour. Each option will affect the final texture of the patties, allowing you to customize them to your preference, so experiment with what you have on hand.
Perfecting the Cooking Technique
Shaping the patties correctly is key to ensuring they hold together while cooking. When forming the patties, dampening your hands can help prevent sticking, making it easier to shape them without losing ingredients. Aim for uniformity in size; this ensures even cooking and allows for easy flipping during baking. If you notice some patties are falling apart, add a little more breadcrumbs or allow the mixture to rest for 10 minutes to help it bind together.
Baking at the right temperature, 400°F (200°C), helps achieve that crispy exterior while keeping the insides tender. If your oven runs hot, you may want to check the patties a few minutes earlier to avoid burning. For an even browning effect, consider rotating the baking sheet halfway through the cooking time, as some ovens have hot spots that can lead to uneven cooking.
Ingredients
Ingredients
Baked Broccoli Chickpea Patties Ingredients
- 2 cups of fresh broccoli, chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese (or nutritional yeast for vegan option)
- 1 egg (or flax egg for vegan option)
- 2 cloves garlic, minced
- 1 tsp cumin
- 1/2 tsp paprika
- Salt and pepper to taste
- Olive oil spray
Mix all ingredients in a bowl until combined. Form mixture into patties and place on a baking sheet.
Instructions
Instructions
Prepare the Broccoli
Preheat your oven to 400°F (200°C). Steam the chopped broccoli for about 3-5 minutes until tender, then chop finely.
Mix Ingredients
In a large bowl, combine the steamed broccoli, chickpeas, breadcrumbs, Parmesan, egg, garlic, cumin, paprika, salt, and pepper. Mash the chickpeas slightly but leave some whole for texture.
Shape Patties
Using your hands, form the mixture into patties, pressing firmly to hold their shape.
Bake the Patties
Place the patties on a greased baking sheet and lightly spray the tops with olive oil. Bake in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and crispy.
Serve and Enjoy
Remove from the oven and let cool slightly before serving. Enjoy them warm with your choice of dipping sauce!
These patties can be served as a main dish or sliced and added to salads.
Pro Tips
- For added flavor, try incorporating fresh herbs like parsley or cilantro into the mixture. You can also substitute different types of cheese or breadcrumbs to suit your taste preferences.
Serving Suggestions
These Baked Broccoli Chickpea Patties make for a versatile addition to various meals. Serve them warm on a bed of mixed greens for a light lunch, paired with a creamy tahini sauce for added richness. You can also present them as a side dish alongside grilled meats or roasted vegetables. Their robust flavor profile complements a range of cuisines, making them adaptable for any palate.
For a fun twist, consider serving the patties in a pita pocket with fresh veggies and a dollop of yogurt or hummus. This not only adds a delightful crunch and creaminess but also turns these patties into a satisfying handheld meal that's perfect for on-the-go eating.
Storage and Freezing Tips
One of the best features of these patties is their freezer-friendly nature. After baking, allow the patties to cool completely before transferring them to an airtight container. They can be stored in the freezer for up to three months. When you're ready to enjoy them, simply reheat in the oven at 375°F (190°C) for about 15-20 minutes until warmed through and crispy again, or use an air fryer for a quicker option.
If you're meal prepping for the week, consider storing uncooked patties in the refrigerator for up to two days. Just be sure to cover them tightly to prevent drying out. You can also freeze them raw; place them on a baking sheet to freeze individually, then transfer to a container. Cook directly from frozen, adding a few extra minutes to the baking time to ensure they're cooked through.
Questions About Recipes
→ Can I freeze the patties?
Yes! They freeze well. Just make sure to place them in an airtight container after baking and allow them to cool completely before freezing.
→ What can I use instead of egg?
You can use a flax egg, which is made by mixing 1 tablespoon of ground flaxseed with 2.5 tablespoons of water. Let it sit for a few minutes to thicken.
→ How do I know when the patties are done?
They should be golden brown on the outside and firm to the touch. If unsure, you can also check the internal temperature; it should be around 165°F (74°C).
→ Can I add other vegetables?
Absolutely! Zucchini, bell peppers, or carrots make great additions. Just remember to chop them finely and adjust the cooking time if needed.
Baked Broccoli Chickpea Patties
I’ve been on a mission to find a delightful, healthy snack that packs a punch, and these Baked Broccoli Chickpea Patties are my favorite discovery. Combining tender broccoli with hearty chickpeas creates a filling and nutritious treat that’s perfect for any time of day. Not only are they easy to whip up, but they also bake to crispy perfection, making them a great addition to lunches or as a side dish at dinner. Plus, they freeze wonderfully, allowing me to meal prep like a pro!
Created by: Nola Patterson
Recipe Type: Balanced Healthy Meals Collection
Skill Level: Intermediate
Final Quantity: 4 servings
What You'll Need
Baked Broccoli Chickpea Patties Ingredients
- 2 cups of fresh broccoli, chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese (or nutritional yeast for vegan option)
- 1 egg (or flax egg for vegan option)
- 2 cloves garlic, minced
- 1 tsp cumin
- 1/2 tsp paprika
- Salt and pepper to taste
- Olive oil spray
How-To Steps
Preheat your oven to 400°F (200°C). Steam the chopped broccoli for about 3-5 minutes until tender, then chop finely.
In a large bowl, combine the steamed broccoli, chickpeas, breadcrumbs, Parmesan, egg, garlic, cumin, paprika, salt, and pepper. Mash the chickpeas slightly but leave some whole for texture.
Using your hands, form the mixture into patties, pressing firmly to hold their shape.
Place the patties on a greased baking sheet and lightly spray the tops with olive oil. Bake in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and crispy.
Remove from the oven and let cool slightly before serving. Enjoy them warm with your choice of dipping sauce!
Extra Tips
- For added flavor, try incorporating fresh herbs like parsley or cilantro into the mixture. You can also substitute different types of cheese or breadcrumbs to suit your taste preferences.
Nutritional Breakdown (Per Serving)
- Calories: 220 kcal
- Total Fat: 6g
- Saturated Fat: 2g
- Cholesterol: 40mg
- Sodium: 250mg
- Total Carbohydrates: 35g
- Dietary Fiber: 8g
- Sugars: 3g
- Protein: 10g