Chickpea and Carrot Patties with Yogurt-Tahini Sauce
A healthy, protein-packed vegetarian lunch idea
If you’re looking for a nutritious vegetarian meal that’s easy to make and full of flavor, these Chickpea and Carrot Patties are just what you need. Made with simple ingredients like chickpeas, oats, and fresh carrots, these golden veggie fritters are pan-seared until crispy on the outside and soft on the inside. Paired with a creamy yogurt-tahini sauce, they’re perfect for a light lunch, a healthy snack, or even meal prep.
This is a great gluten-free and protein-packed snack that also happens to be super budget-friendly and satisfying.
✅ Ingredients
For the patties:
- 1 can (400g) chickpeas, drained and rinsed
- 1 large carrot, grated
- 1 egg
- 2 tablespoons oats (use gluten-free if needed)
- 1 garlic clove, minced
- Salt & pepper to taste
- Olive oil for cooking
For the yogurt-tahini sauce:
- 2 tablespoons plain Greek yogurt
- 1 tablespoon tahini
- Juice of ½ lemon
- Pinch of salt
🍳 Instructions
1. Mash the Chickpeas
In a large bowl, mash the chickpeas with a fork or potato masher until mostly smooth. It’s okay to leave a few chunks for texture.
2. Add the Veggies and Binders
Add the grated carrot, egg, oats, minced garlic, and a good pinch of salt and pepper to the mashed chickpeas. Mix well until the ingredients are fully combined. Let the mixture sit for 5–10 minutes to allow the oats to absorb moisture and help bind everything together.
3. Form the Patties
With clean hands, shape the mixture into 6 small patties (or 4 larger ones, depending on your preference). If the mixture feels too wet, you can add an extra tablespoon of oats.
4. Cook the Patties
Heat a non-stick skillet over medium heat with a drizzle of olive oil. Cook the patties for 3–4 minutes on each side, or until golden brown and firm. Avoid flipping too early to prevent breaking—wait until the first side is well browned.
5. Make the Sauce
In a small bowl, mix together the Greek yogurt, tahini, lemon juice, and a pinch of salt. Stir until smooth and creamy. If it’s too thick, add a teaspoon of water or extra lemon juice to reach your desired consistency.
6. Serve
Serve the warm patties with a generous spoonful of the yogurt-tahini sauce on top. These also pair well with a fresh green salad, in a pita, or alongside roasted vegetables.
💡 Tips & Variations
- Make it vegan: Substitute the egg with a flax egg (1 tablespoon ground flaxseed + 2.5 tablespoons water, let sit for 5 minutes).
- Add herbs: Fresh parsley or cilantro adds a fresh burst of flavor.
- Meal prep: These patties can be stored in the fridge for up to 4 days or frozen for up to 1 month. Reheat in a skillet or toaster oven.
🥗 Why You’ll Love This Recipe
- Uses pantry staples
- Naturally gluten-free and vegetarian
- Great source of plant-based protein
- Ready in under 30 minutes
- Kid-friendly and meal-prep approved
