Ingredients
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For the batter:
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2 cans (15.5 oz each) chickpeas, drained and liquid reserved
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1/4 cup whole wheat flour
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1 tsp baking powder
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1/2 tsp salt
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1 egg, beaten
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1/2 cup unsweetened almond milk
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2 Tbsp extra virgin olive oil
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For the filling:
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1 small head cabbage, shredded
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1 large carrot, grated
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1 medium zucchini, grated
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1/2 red bell pepper, diced
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1 clove garlic, minced
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1 tsp apple cider vinegar
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1 tsp Dijon mustard
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Paprika, for garnish
Directions
Sub_title: A Delicious and Healthy Twist on a Classic Street Food Snack
Description: These veggie-packed chickpea fritter bowls are perfect for a light lunch or dinner option. Made with wholesome ingredients like chickpeas, carrots, zucchini, and spices, they’re budget-friendly, gluten-free, and kid-approved! Serve them up as a main dish or use them to top your favorite salad for added protein and flavor.
Ingredients:
For the batter:
2 cans (15.5 oz each) chickpeas, drained and liquid reserved
1/4 cup whole wheat flour
1 tsp baking powder
1/2 tsp salt
1 egg, beaten
1/2 cup unsweetened almond milk
2 Tbsp extra virgin olive oil
For the filling:
1 small head cabbage, shredded
1 large carrot, grated
1 medium zucchini, grated
1/2 red bell pepper, diced
1 clove garlic, minced
1 tsp apple cider vinegar
1 tsp Dijon mustard
Paprika, for garnish
Instructions:
1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a food processor, combine the drained chickpea liquid, whole wheat flour, baking powder, and salt until smooth. Set aside.
3. In a large mixing bowl, mash the chickpeas using a potato masher or fork until mostly smooth. Add in the egg, almond milk, and olive oil, stirring well to combine.
4. Add the wet ingredients to the dry mixture and mix until just combined. Stir in the grated carrot and zucchini.
5. Heat a nonstick skillet over medium heat. Using a tablespoon measure, scoop out the batter and cook for about 3 minutes per side, or until golden brown. Transfer to the prepared baking sheet. Repeat with remaining batter.
6. Bake for 15-20 minutes, or until the edges start to turn golden brown. Remove from oven and let cool slightly.
7. Meanwhile, prepare the filling by combining all the ingredients in a large mixing bowl. Mix well to combine.
8. To assemble, slice the fritters into wedges and place in individual serving bowls. Top with the vegetable filling, squeeze of fresh lemon juice, and sprinkle of paprika. Enjoy!
Servings: Makes about 12 fritter bowls
Difficulty: Easy
Nutrition Information:
Serving Size: 1 fritter bowl
Amount Per Serving:
Calories: 267
Total Fat: 12g
Saturated Fat: 1g
Trans Fat: 0g
Unsaturated Fat: 10g
Cholesterol: 1mg
Sodium: 152mg
Carbohydrates: 34g
Net Carbohydrates: 26g
Dietary Fiber: 5g
Protein: 12g
Note: The nutritional information provided is an estimate and may vary depending on the size of your serving.
Steps
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1
Done
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Preheat oven to 400°F. Line a baking sheet with parchment paper. |
|
2
Done
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In a food processor, combine the drained chickpea liquid, whole wheat flour, baking powder, and salt until smooth. Set aside. |
|
3
Done
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In a large mixing bowl, mash the chickpeas using a potato masher or fork until mostly smooth. Add in the egg, almond milk, and olive oil, stirring well to combine. |
|
4
Done
|
Add the wet ingredients to the dry mixture and mix until just combined. Stir in the grated carrot and zucchini. |
|
5
Done
|
Heat a nonstick skillet over medium heat. Using a tablespoon measure, scoop out the batter and cook for about 3 minutes per side, or until golden brown. Transfer to the prepared baking sheet. Repeat with remaining batter. |
|
6
Done
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Bake for 15-20 minutes, or until the edges start to turn golden brown. Remove from oven and let cool slightly. |
|
7
Done
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Meanwhile, prepare the filling by combining all the ingredients in a large mixing bowl. Mix well to combine. |
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8
Done
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To assemble, slice the fritters into wedges and place in individual serving bowls. Top with the vegetable filling, squeeze of fresh lemon juice, and sprinkle of paprika. Enjoy! |
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