Piled onto plates for lunch, stirred into a garlicky sauté at dinner, or snuck into smoothies for breakfast, greens have become much more of a mainstay in the diets of those wanting to eat well.
Snacks, however, is where we fall short on getting our
chlorophyll. These chickpea patties remedy that situation by incorporating wisps of swiss chard into their batter.
Charged with calcium, magnesium, and vitamin K, swiss chard is a serious bone-health backer. Though
vitamin K doesn’t have the same sex-appeal as words like fibre, protein, or even vitamin D, it’s a nutrient that really warrants more attention.
When it comes to bone health, vitamin K helps prevent osteoclasts (the cells that break down bone) from being excessively activated, thereby keeping your bones stronger for longer. Topped with yogurt and tahini, these patties are bone-health dream food.
Swiss Chard and Chickpea Patties with Tahini Lime Yogurt
3 Tbsp olive oil, divided
1 small yellow onion
2 tsp ground cumin powder
1 tsp ground coriander
½ tsp black mustard seeds
5 large swiss chard leaves, stalks removed
Kosher salt, to taste
½ cup milk of your choice
½ cup water
1 cup chickpea flour, also known as besan (If you have a high-speed blender, you can grind your own. This flour can be found all over the place now in well-stocked grocery stores, middle eastern or south asian grocery stores, health food stores, and, of course, online.)
Grape seed oil for cooking
Flaky salt for finishing
Directions
1. Heat 1 tablespoon of olive oil in a sauté pan over medium heat and sauté the onion, cumin, coriander, and mustard seeds for a few minutes until the onion become slightly soft. Set aside.
2. Meanwhile, fill a large pot with salted water and bring to a boil. Blanch the swiss chard leaves in the water for 1.5 minutes. Remove and refresh in a bowl of ice water for 30 seconds. Remove the chard from the ice bath and squeeze the water out. Chop into fine wisps and set aside.
3. In a medium pot, bring the milk to a boil then turn it down to a simmer. Bit by bit, whisk the chickpea flour in until you have a smooth paste, keeping the mixture moving to avoid any lumps. This should become harder and harder to do. Season with a couple of generous pinches of kosher salt and the remaining 2 tablespoons of olive oil. Allow it to cook on low heat for about 6 more minutes, stirring constantly with a wooden spoon. The mixture will eventually come away from the sides and turn into a ball of paste.
4. Cool the paste, then mix in the spiced onion mixture and swiss chard. With your hands, pinch off small golf ball sized pieces of dough and shape them into patties. Put them on a baking tray lined with parchment paper. Chill in the fridge for a couple of hours or in the freezer for about 30 minutes. While the patties are chilling, make the tahini lime yogurt (recipe below).
5. Preheat the oven to 350°F. Remove the patties from the fridge and heat a couple of tablespoons of grapeseed oil in a large pan over medium heat. Place the patties into the pan and cook for about 2.5 - 3 minutes on each side until a golden brown crust forms. Adjust the heat as necessary, so they don’t burn. Place the patties back onto the parchment lined baking tray and place the tray in the oven. Bake for 6-8 minutes to finish them off.
6. Remove the patties from the oven and sprinkle with flaky salt to finish. Serve with
tahini lime yogurt.
Tahini Lime Yogurt
2 Tbsp plain yogurt
1 Tbsp tahini
1 Tbsp lime or lemon juice
1 Tbsp honey
Combine all of the ingredients in a bowl and stir to combine. Taste and adjust seasoning, as necessary adding more citrus or honey to your liking.
Kris Osborne from Toronto, Ontario
Kris is a holistic chef, recipe developer, and food photographer/stylist who sees food as a source of both nourishment and pleasure. And because she believes that true wellness is about both, she has made it her life’s mission to come up with the most vibrant and delicious food and drinks, and to share with you. When she’s not dreaming up goodness in her kitchen, shaking up healthier, inspired cocktails, or posting on her blog (or how about this one), she can be found taking photos, snuggling with her cat, laughing until her tummy hurts, getting sweaty at the gym, or teaching cooking classes in Toronto.
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