Chickpea fritters with wild rice

Chickpea fritters with wild rice recipe

3 ratings

Beyond houmous, there’s an entire world of delicious chickpea recipes and these herb-studded fritters are among the best. Pan-fried until crispy, served on a bed of rice, drizzled with a smoky-sweet yogurt dressing and scattered with pomegranate seeds, they are a great way to brighten up a dull workday. This healthy lunch idea can even be modified to make it dairy-free and gluten-free. See method

  • Serves 4
  • 15 mins to prepare and 15 mins to cook
  • 595 calories / serving
  • Healthy

Ingredients

  • 300g easy-cook long grain and wild rice, cooked to pack instructions
  • 400g tin chickpeas, drained and rinsed
  • 3 spring onions, trimmed and sliced
  • 30g pack flat-leaf parsley, chopped
  • 30g pack coriander, roughly chopped
  • 60ml milk or dairy-free milk
  • 2 eggs, lightly beaten
  • 100g plain or rice flour
  • 1 tsp ground cumin
  • 3 tbsp extra-virgin olive oil
  • 50g pomegranate seeds

For the yogurt dressing

  • 1 tsp smoked paprika
  • ½ tsp dried chilli flakes
  • 200g plain or soya yogurt
  • 2 tsp honey or maple syrup

Each serving contains

  • Energy

    2515kj
    595kcal
    30%
  • Fat

    17g 24%
  • Saturates

    3g 15%
  • Sugars

    7g 8%
  • Salt

    0.9g 14%

of the reference intake
Carbohydrate 92.6g Protein 20.6g Fibre 6.1g

Method

  1. To make the yogurt dressing, combine all the ingredients in a bowl, season to taste and set aside.
  2. Cook the rice according to the packet instructions, until tender, then set aside in a warm place.
  3. While the rice is cooking, put half the chickpeas, the spring onion and most of the parsley and coriander into a food processor and blitz to grind down. Add the milk, eggs, flour, cumin and a pinch salt and blitz just until smooth. Stir in the remaining whole chickpeas.
  4. Put 1 tbsp olive oil in a large, nonstick frying pan and set over a medium-high heat. Once the oil is hot, but not smoking, add 2 tbsp of batter for each fritter and shape into small rounds in the pan. Fry in batches, for 3 mins on each side, or until golden-brown and cooked through.
  5. Stir 2 tbsp olive oil and the remaining parsley through the rice, season to taste and spoon onto a serving platter. Pile the fritters on top of the rice, scatter over the remaining coriander and the pomegranate seeds and drizzle over most of the yogurt dressing, serving the rest in a bowl alongside.

See more Healthy lunch recipes

You may also like

Be the first to comment

blog comments powered by Disqus