Bean and Veggie Patties

Bean and Veggie Patties

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From: Diabetic Living Magazine

These delicious veggie patties are a great side dish, but can also be a fulfilling and meatless main meal. Ready in just 35 minutes, the patties are made with garbanzo beans, zucchini and carrot and are served topped with Greek yogurt and an oregano-flavored vegetable topping.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • Nonstick cooking spray
  • ½ cup shredded zucchini
  • ⅓ cup shredded carrot
  • ⅓ cup finely chopped red sweet pepper
  • 2 tablespoons coarsely shredded onion (see Tip)
  • 1 clove garlic, minced
  • 1 egg, lightly beaten
  • ¾ cup canned garbanzo beans (chickpeas), rinsed, drained and mashed
  • ¼ cup fine dry bread crumbs
  • 2 teaspoons sesame seeds, toasted
  • ¼ cup finely chopped zucchini
  • ¼ cup finely chopped tomato
  • 2 teaspoons olive oil
  • 2 teaspoons red wine vinegar or lemon juice
  • ½ clove garlic, thinly sliced
  • ⅛ teaspoon salt
  • ⅛ teaspoon dried oregano, crushed
  • ¼ cup plain fat-free Greek yogurt

Preparation

  • Prep

  • Ready In

  1. Coat a 10-inch nonstick skillet with cooking spray; heat over medium-high. Add the zucchini, carrot, sweet pepper, onion and minced garlic. Cook 5 minutes or until vegetables are tender, stirring occasionally.
  2. In a medium bowl combine the egg, garbanzo beans, bread crumbs and sesame seeds; stir in cooked vegetables (mixture will be soft). Shape into six 2½-inch patties (about ¼ cup mixture each). Coat same skillet with cooking spray. Add patties; cook over medium-high heat 6 minutes or until browned and heated through, turning once.
  3. Meanwhile, for topping, in a small bowl combine the chopped zucchini, chopped tomato, olive oil, vinegar, garlic, salt and oregano. Serve patties with yogurt and topping.
  • Tip: Shred onion using a coarse grater or the coarse shredding blade of a food processor.

Nutrition information

  • Serving size: 3 patties and ¼ cup topping
  • Per serving: 277 calories; 11 g fat(2 g sat); 7 g fiber; 31 g carbohydrates; 14 g protein; 90 mcg folate; 93 mg cholesterol; 10 g sugars; 4,273 IU vitamin A; 45 mg vitamin C; 132 mg calcium; 3 mg iron; 561 mg sodium; 504 mg potassium
  • Nutrition Bonus: Vitamin A (85% daily value), Vitamin C (75% dv), Folate (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 fat, 1½ starch, 1½ vegetable, 1 lean protein

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