This versatile recipe can be made into smaller patties as an appetizer, using the mustard-yogurt sauce on the side as a dip. It can also be served on a plate with a green salad, or in a whole-wheat pita. Do not boil sweet potato as that will add excess moisture to patties.
Prep time: 40 minutes Serves: 16 (1 patty plus 1 tbsp / 15 ml sauce/serving)
- 2 tsp / 10 ml brown mustard seed
- 1 1/2 tsp / 7 ml cumin
- 1 1/2 tsp / 7 ml coriander
- 1 – 19 oz / 540 ml can no-salt-added chickpeas, rinsed and well drained or 2 cups / 500 ml cooked chickpeas
- 1 1/2 cups / 375 ml cooked baked sweet potato, mashed
- 1 large egg
- 1/3 cup / 75 ml finely chopped walnuts
- 1/3 cup / 75 ml dry whole wheat bread crumbs
- 2 tbsp / 25 ml finely chopped onion
- 2 tbsp / 25 ml finely chopped cilantro
- pinch cayenne pepper
- 2 tsp / 10 ml canola oil
- 3/4 cup / 175 ml fat-free Greek yogurt
- 2 tbsp / 25 ml chopped fresh cilantro
- 1 tbsp / 15 ml prepared yellow mustard
- 1 clove garlic, minced
- Heat small fry pan over medium heat. Add mustard seed, cumin and coriander seed. Stir constantly until fragrant and just starting to brown, about 2 minutes. Remove from heat.
- Gently press seed with back of a wooden spoon to crush slightly.
- Combine chickpeas, sweet potato, egg, walnuts, bread crumbs, onion, cilantro, cayenne pepper and crushed seed in processor. Pulse until almost smooth, but with pieces of chickpeas and walnuts still visible.
- Use a 1/4 cup (60 ml) measuring cup to scoop out mixture. Form into patties and place on lightly floured baking sheet. Place in refrigerator for one hour to firm up.
- Heat large, non-stick fry pan over medium heat. Add canola oil.
- Place patties in pan. Cook about 4 minutes per side, until browned.
- Place on paper towel to absorb excess oil.
- Serve with a dollop of mustard yogurt sauce.
- Combine yogurt, fresh cilantro, mustard and garlic in bowl. Refrigerate.
Per serving (110.87 g): 132.28 Calories, 6.02 g protein, 19.58 g carbohydrates, 2.69 g fi bre, 2.78 g sugar, 3.56 g fat, 0.35 g saturated fat, 0 g trans fat, 11.63 mg cholesterol, 95.41 mg sodium
Kids love to play with their food – making patties is fun!
These and other great recipes can be found in Mustard Makeovers & More! 100 Marvellous Recipes for Busy Families available here from Amazon.ca.