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Get your daily legumes in with these Chickpea Broccoli Patties

Legumes are known for being high in protein and iron, along with other important nutrients like fiber, zinc, and folate. A legume is a plant in the family Fabaceae, and is a seed, pod, or other edible part of a leguminous plant. Examples of legumes include black-eyed peas, chickpeas, beans such as cannellini, Great Northern, kidney, lima, navy, pinto, and soybeans, peanuts, and lentils.

Due to legumes being high in fiber, they have a low glycemic index. This means they won’t spike your blood sugar and help keep you full and satisfied for longer. Legumes can be found canned, frozen, dried, and vacuum sealed. Dried legumes typically take some time extra to prepare compared to the other options.

Now on to the recipe:

INGREDIENTS:

1 cup steamed broccoli

1 15 oz can chickpeas

2 egg whites (or two flax eggs** for vegan option)

2 tbsp nutritional yeast

¼ cup chickpea flour

½ tsp garlic powder

½ tsp garlic powder

¼ tsp turmeric

1 tbsp butter oil from @lncmarketplace for frying

Pinch of salt and black pepper

 

DIRECTIONS

  1. Steam 1 cup of broccoli and let cool down. In a large bowl add drained and rinsed chickpeas and broccoli.
  2. Start by mashing these two together and add in the egg whites, nutritional yeast, chickpea flour, garlic powder, onion powder, and turmeric.
  3. Form around 8 small patties with the mixture and set in the fridge for 5-10 minutes to harden.
  4. Heat butter oil on pan and turn to medium heat and pan fry each of them for about 5 minutes per side.

 

**How to make a flax egg**

  • 1 Tbsp flaxseed meal 
  • 2 1/2 Tbsp water

 

Combine water and flaxseed meal and let sit for 5 minutes until it is thickened.

 

 

 

 

 

 

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