To Prep 0:35
To Cook 0:20
DIFFICULTY CAPABLE COOKS
1 tablespoon olive oil
1 small red onion, chopped
2 teaspoons Moroccan seasoning
400g can chickpeas, drained, rinsed
1 small carrot, grated
425g can tuna in springwater, drained, flaked
1 tablespoon chopped fresh flat-leaf parsley leaves
1/2 cup polenta
1/2 cup plain yoghurt
1 tablespoon chopped fresh mint leaves
Baby rocket leaves, beetroot and Lebanese bread, to serve
Heat 2 teaspoons oil in a frying pan over medium-high heat. Add onion and seasoning. Cook, stirring, for 2 to 3 minutes or until onion has softened. Set aside.
Process chickpeas and egg until smooth. Transfer to a large bowl. Add onion mixture, carrot, tuna and parsley. Season with salt and pepper. Mix to combine. Using 1/4 cup mixture at a time, form into 8 patties. Place on a plate.
Place polenta in a shallow bowl. Coat patties in polenta. Place on a baking tray. Cover. Refrigerate for 10 minutes.
Heat remaining oil in a large frying pan over medium-high heat. Cook patties for 3 to 4 minutes each side or until golden and heated through.
Combine yoghurt and mint in a bowl. Serve patties with rocket, beetroot, yoghurt mixture and bread.
You could use 1 small zucchini, grated, instead of the carrot.
Fat saturated 2.90g
Fat Total 11.90g
Carbohydrate Total 75.10g
Dietary Fibre 8.70g
All nutrition values are per serve.
Super Food Ideas – May 2009 , Page 33
Recipe by Donna Boyle
Photography by Mark O’Meara