Vegan Veggie Patties With Chickpea Flour and Parsley

Tomorrow I turn 39.

Yep, it's my birthday tomorrow. As soon as I finish writing this post, I'm heading to the desert for a short getaway—just so I can get up ridiculously early tomorrow and go for a long desert run.

I know, I'm a little weird. But this is exactly my idea of a good time:

A long run, a very early start, and wide-open spaces I haven't explored yet, whether here in Israel or somewhere else in the world. (My running shoes come along on every vacation.)

One of my favorite parts of trips like these is packing food for everyone: tasty, healthy snacks like cut-up fruit, dark chocolate, a few nuts and almonds, plus some seriously good sandwiches in case—heaven forbid—we don't pass an Aroma (an Israeli coffee shop chain) on the way. (Nothing beats half a vegan sandwich and an iced coffee in the desert.)

What's in the sandwich, you ask?

Vegan veggie patties loaded with parsley, a little tomato for vitamin C, and just a touch of tahini.

It's a favorite sandwich in my house, and it's especially good after a long run or a tough gym session.

These patties are rich in protein, fiber, and iron, and low in fat and calories.

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How do I serve them?

Tuck 2 vegan veggie patties into half a whole-wheat pita with a teaspoon of tahini and a tomato. It's a good option for lunch or a post-workout meal: the protein supports recovery, while the carbohydrates help replenish glycogen stores so you're ready for your next workout.

The fiber in the pita and patties will keep hunger at bay. Consider it your ninja move against the munchies.

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A few recipe notes

I used chickpea flour for these patties. Look for it at natural food stores, in the organic section of the supermarket, or at spice shops. Lentil flour or teff flour also works.

I also used a big bunch of fresh parsley for plenty of flavor and iron. Feel free to use whatever fresh herbs you like—cilantro would be great here, too.

I pan-fried the patties using 1/2 tablespoon of oil per patty. You can also bake them in the oven: drizzle 1/4 tablespoon of oil underneath each patty and another 1/4 tablespoon over the top. They'll be delicious that way, too.

I added coriander seeds, which I think bring a ton of flavor. You'll find them at spice shops or Indian grocery stores. Not a fan? Leave them out.

Here's the nutrition breakdown from Noam Bachar (an Israeli clinical dietitian and fitness trainer).

Each patty contains:

52 calories

4.5 g carbohydrates

3 g protein

2.5 g fat

1 mg iron

Add a source of vitamin C to your sandwich, such as tomato, red bell pepper, or a squeeze of lemon, to help your body absorb the iron.

Another terrific patty recipe for your rotation

Vegan Veggie Patties

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Yield 10 patties

Ingredients

• 3/4 cup chickpea flour lentil flour or teff flour also works
• 3/4 cup water
• 1 large bunch parsley
• 1/2 onion
• 1 tablespoon tahini
• Spices: ground cumin, coriander seeds, turmeric
• 5 tablespoons olive oil

Instructions

1. Remove the parsley stems and finely chop the leaves.
2. Finely dice the onion.
3. In a deep mixing bowl, combine the chickpea flour and water. Stir until no lumps remain.
4. Add all the remaining ingredients except the oil to the bowl.
   
5. Mix well until everything is evenly combined.
6. Heat 1/2 tablespoon of olive oil in a skillet.
7. Spoon 2 tablespoons of batter into the skillet, one on top of the other, to form a patty. Cook for a few minutes on each side, until browned.
8. Repeat with the remaining oil and batter.