There’s nothing quite like a pandemic to help you realise the importance of a healthy diet and a balanced lifestyle that involves enough exercise and rest. To encourage healthy eating behaviours the World Health Organisation Europe partnered with Portuguese chef Nuno Queiroz Ribeiro to create easy and nutritious recipes that can be made easily with ingredients found in most kitchens.
- 250 g canned chickpeas
- 80 g canned or fresh mushrooms, coarsely chopped or sliced
- 80 g onion, coarsely chopped
- 20 g garlic, finely chopped
- Oil, olive or sunflower
- 10 g fresh parsley or 3 g dried
- 10 g mustard
- 60 g of wholegrain flour (alternative 2 eggs)
- 40 g ground flaxseeds
- 30 g breadcrumbs
- Sauté the mushrooms, onion and garlic in a small amount of oil on a frying pan. Season with a small amount of salt and cook until the mushrooms are tender and lose water.
- Blend the chickpeas into a paste using a blender or mash them up using a fork.
- Mix in the mushrooms, parsley, mustard and blend again.
- Add the flaxseeds, flour or eggs and blend again until the ingredients bind together and are easy to shape.
- Add pepper to taste.
- Shape the mixture into balls, using your hands, a tablespoon or ice-cream scoop.
- Coat the balls in breadcrumbs and flatten them using your palm or the back of a fork to form patties.
- Preheat the oven to 200 ºC and place the patties on a baking tray that is lined with baking paper.
- Bake until lightly browned on the outside.
- If you prefer, cook them on a non-stick frying pan with a little oil.
- Assemble a patty on a wholegrain bread roll, add your favourite greens like lettuce, rocket and basil, as well as sliced tomatoes and gherkins.
- Alternatively, eat with wholegrain rice, a baked potato, side salad, raw or cooked vegetables.