two falafel patties in the center of veggies and seasonings
Entrees

A Hearty Garbanzo Fritter

The joys of the chickpea are known world wide, from Bronze Age Greece to ancient Rome. Garbanzos are used to make fritters in Israel and France, fried and spiced as curry in India, soaked in syrup in the Philippines and even ground and brewed like coffee in Germany. This dish celebrates the nutty taste and versatility of the chickpea by adding Middle Eastern flavors for a hearty vegetarian meal. Stuff it into a pita bread with tomato, lettuce and parsley for an authentic delight.

Prep Instructions

  • Yield: 14 (3 oz.) servings                                                    
  • Prep Time: 10 minutes
  • Cooking Time: 25 minutes                                                       
  • Total Time: 35 minutes

Recipe Ingredients

  • 14 ounces garbanzo beans, dry
  • 8 cups water, for soaking
  • 1 1/2 cups yellow onion, diced
  • 2 tablespoons fresh garlic, chopped
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • 2 teaspoons coriander
  • 1/4 teaspoon ground cayenne pepper
  • 1/2 teaspoon baking soda
  • 1 teaspoon kosher salt
  • 4 tablespoons all-purpose flour
  • 4 tablespoons sesame, toasted
  • 1/4 cup Italian parsley, chopped
  • 1/4 cup cilantro, chopped
  • 1 tablespoon lemon juice
  • 2 tablespoons olive oil

Cooking Instructions

  1. Follow the prep technique for each ingredient. Preheat oven to 375˚F.
  2. In a large bowl place garbanzos and cover with water at least 3 times its volume. Let them soak overnight or until you can break them apart with your fingers, drain and set aside.
  3. Place all ingredients into a food processor and pulse until it acquires a minced consistency, do not purée. Shape into 3 oz. patties. Brush both sides with olive oil and place on a prepared sheet pan with parchment paper and bake 15 to 20 minutes.
  4. Optional, pan sear in olive oil before baking (this procedure will add more fat to the finished product) to golden brown, before placing in the oven.

Nutritional Data

Calories: 156.30
Fat: 5.13 g
Saturated Fat: 0.30 g
Cholesterol: 0 mg
Sodium: 196.62 mg
Carbohydrates: 21.55 g
Fiber: 6.10 g
Sugars: 4.00 g
Protein: 7.02 g
AdventHealth Press Simply Healthy
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