Easy Chickpeasy Veggie Fritters
(gluten-free (option), dairy-free (option), and egg-free)
This recipe yields approximately 16 fritters.
From Alli Peterson, Class Parent Lead.
This one should be an easy win for you. Nearly every kid I’ve ever met loves fritters, and these little beauties come together in a jiffy as a quick side for lunch or dinner or as a yummy after-farm-school snack. This recipe is a great way to sneak some beans into your kid’s diet. We love beans at my house. They are rich in soluble fiber; they have a low glycemic index, which means they help prevent rapid blood sugar bouncing-off-the-wall vibes, and they are an incredible plant protein that helps with kids’ satiety, so they aren’t asking for another snack thirty minutes later. This recipe is also a great way to sneak some crisper drawer veggies into your kid’s tummy that need to be eaten up. I’ve tried these with shredded carrots, minced cauliflower, diced bell pepper, diced green onions, and finely chopped leftover roasted sweet potato and they’ve turned out fantastic each time.
Ingredients:
15-ounce can chickpeas, rinsed and drained
½ cup almond flour, gluten-free flour, or whole wheat flour
¼ cup Parmesan cheese, grated (or substitute nutritional yeast to make dairy-free)
1 cup veggies of choice (try shredded carrots, minced cauliflower, diced bell pepper, diced green onions, or finely chopped leftover roasted sweet potato, or a combination of several)
2 tablespoons ground chia seeds, flax seeds, or a combination of both
1 teaspoon cumin
½ teaspoon garlic powder
¾ teaspoon salt
2 tablespoons filtered water or broth
2 tablespoons melted ghee or extra virgin olive oil
Optional Dipping Sauces:
Cucumber-whole milk yogurt sauce, tzatziki, mayonnaise, or hummus
Directions:
1. Drain the chickpeas and rinse with cold water. (If you do a lot of egg-free baking like me, save the liquid to use in a future recipe as an egg replacer.)
2. Add chickpeas to a shallow dish with flour, cheese, veggies, cumin, garlic powder, salt, and 2 tablespoons filtered water or broth.
3. Mash with a potato masher until very smooth and uniform, adding an additional 2-4 tablespoons of flour, if needed. Alternatively, toss everything into a food processor and blend until smooth. (Batter consistency should be that of a smooth, thick hummus.)
4. Form into round, flat patties, using about 1 ½ tablespoons in each. Patties should be approximately 1/2-inch thick.
5. Add ghee (or olive oil) to a skillet over medium heat and cook fritters for 2-3 minutes per side, or until golden brown.
6. Place onto paper towel to drain, if desired, and serve warm with your kiddo’s favorite dip!
Notes:
Once cooled, store in an airtight container in the fridge for up to one week. To reheat, warm in the microwave, toaster oven, or air fryer.
You can make these cuties in an air fryer too if you have one. Coat the tray with nonstick spray, place the patties on top, then spray with more oil. Fry at 375 degrees for 6-8 minutes, or until golden brown.
