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Chickpea fritters with wild rice recipe

9 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
Vegetarian

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

White rice can always be swapped for brown (check cooking instructions for timings)

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

To make the yogurt dressing, combine all the ingredients in a bowl, season to taste and set aside.
Cook the rice according to the packet instructions, until tender, then set aside in a warm place.
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.
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.
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