Ingredients
1 1/2 c green chick peas
1/4 cup chopped onion
2 garlic cloves
1 tbsp nutritional yeast
1 tbsp ground flax meal
1/2 tsp salt
1/2 tsp sumac
Method
Blend all ingredients in a mixer till almost smooth. Slightly chunky is the texture to achieve.
Let sit from 15 minutes or a few hours in the fridge depending on when you make them. You can even make them a day ahead.
Heat cast iron pan on medium heat and add a few table spoons of olive oil.
In the mean time roll mix into small balls and place them into the hot pan & oil. Slightly squish down to form baby patties and cook for approx 5 minutes per side. This mix is a bit soft but they do stay together and will be crispy on the outside & soft in the middle. If you put a larger amount of oil in the pan ( or pot ) then you can leave them in the ball shapes and they will be crispy on all sides and soft in the inside. Which ever you prefer.
Serve them however you like. I ended up making this then taking half a bun then layered it with the cauliflower mash, 1 zucchini slice & 1 mini patty. Drizzled with a little homemade garlic dressing & tahini sauce. The carrots & salad went solo. This dish is not shy on nutrients. Got the good carbs, protein & healthy fats going on. There's even a little Vit B12 from the nutritional yeast, not to mention many other vitamins & minerals plus health benefits.. See below on those details.
Health Benefits of Green Chick Pea
You might remember this from the other green chickpea recipe I posted.
Chick peas are high in dietary fibre and so help reduce the risk of colon cancer, and studies have suggested that they help control blood sugar levels, cholesterol levels and insulin secretion. The fibre in chickpeas remains undigested until it gets to the lower intestine and the colon and so helps those with Irritable Bowel Syndrome
Digestive Tract Support
Unique Supply of Antioxidants
Decreased Cardiovascular Risks
Better Regulation of Blood Sugar
Increased Chances for Satiety and Decreased Caloric Intake
The Basics
A 1/2-cup serving of green chickpeas has 364 calories, which may sound high until you hear about all of the good things packed into it. This small amount provides 19.3 grams of protein, giving you more protein than a 3-ounce serving of baked halibut. It also has as much fiber as 4 medium apples, with17.4 grams of dietary fiber. Although it contains 6 grams of fat, only about 1/2 gram of that is saturated fat. It contains no cholesterol and 10 grams of natural sugar.
B-Vitamins
Green chickpeas are rich in B-vitamins, which help your body use carbohydrates, protein and fat from food. Each 1/2 cup has more than 100 percent of your daily requirement for folate, a B vitamin that plays a role in your body's production of red blood cells and genetic material. It also protects unborn babies from developing neural tube defects. This serving of green chickpeas provides nearly half of the thiamine and vitamin B-6 you need daily, as well as a sixth of your daily requirement for riboflavin and a tenth of your niacin requirement.
Minerals
Even more impressive, 1/2-cup of green chickpeas provides half of the phosphorus and about a third of the iron and magnesium you need daily, supporting your bone, blood cells, muscles and nerve function. It has nearly half the zinc you need, offering antioxidant benefits to your immune system, and a fifth of your daily requirement for potassium, which works with sodium to help you maintain a healthy balance of water in your body. You also get more than 10 percent of your recommended calcium intake, further benefiting your bones, teeth and nerve function.
Protease
Like raw soybeans and other legumes, raw chickpeas contain protease inhibitors, enzymes that prevent your body from properly digesting protein. This could decrease the benefits you get from their high protein content. According to investigative health journalist Warren Peary and William Peavy, Ph.D., cooking chickpeas is not the only way to reduce their protease inhibitors. When they tested various beans, they found that soaking green chickpeas in water for 24 hours at room temperature removed 59 percent of the protease-inhibitor activity.
Hope you and enjoy and may you be Nutritionally Well.
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