Mediterranean Diet Vada Pav

Give a cherished Indian street food an irresistible Mediterranean twist with this Mediterranean Diet Vada Pav! This creative fusion swaps traditional fried potato patties for wholesome chickpea-quinoa patties, packed with the bold, earthy flavors of cumin, coriander, and paprika. Topped with creamy hummus, vibrant roasted red peppers, and fresh arugula or baby spinach, these sliders are nestled in toasted whole grain buns for a nutrient-rich upgrade. Add a dollop of tzatziki for an extra burst of Mediterranean flair! Ready in just 35 minutes, these plant-based sliders are perfect for a light lunch, dinner, or party appetizer. Pair them with a side of fresh salad or baked sweet potato wedges for a satisfying, heart-healthy meal.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup chickpeas (cooked or canned, drained and rinsed)
• 0.5 cup quinoa (cooked)
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic (minced)
• 0.25 cup red onion (finely chopped)
• 2 tablespoons fresh parsley (chopped)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon paprika
• 0.5 teaspoon sea salt
• 0.25 teaspoon freshly ground black pepper
• 4 pieces whole grain or multigrain slider buns
• 0.5 cup hummus
• 1 cup arugula or baby spinach
• 0.5 cup roasted red peppers (sliced)
• 0.25 cup tzatziki sauce (optional)

Directions

Step 1

In a mixing bowl, mash the cooked chickpeas using a fork or potato masher until slightly chunky.

Step 2

Add the cooked quinoa, minced garlic, chopped red onion, parsley, cumin, coriander, paprika, salt, and black pepper to the bowl. Mix until the ingredients are evenly combined.

Step 3

Form the mixture into four small patties, about the size of the slider buns.

Step 4

Heat 1 tablespoon of extra virgin olive oil in a non-stick skillet over medium heat.

Step 5

Pan-fry the patties for 3-4 minutes on each side, or until golden brown and crispy on the outside. Add the remaining olive oil if needed for the second batch.

Step 6

While the patties cook, lightly toast the slider buns in a dry pan or toaster until golden and warm.

Step 7

Spread a layer of hummus on the bottom half of each bun.

Step 8

Place a chickpea-quinoa patty on top of the hummus layer.

Step 9

Top the patty with a handful of arugula or baby spinach, roasted red pepper slices, and a dollop of optional tzatziki sauce for extra Mediterranean flair.

Step 10

Place the top half of the bun on each slider to complete your Mediterranean Vada Pav.

Step 11

Serve the sliders warm with a side of fresh salad or baked sweet potato wedges for a complete meal.

Nutrition Facts

Serving size	(896.6g)

Amount per serving	% Daily Value*
Calories	1600.3

Total Fat 67.8g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 9.0g
Cholesterol 3.0mg	0%
Sodium 3193.9mg	0%
Total Carbohydrate 206.0g	0%
Dietary Fiber 39.7g	0%
Total Sugars 33.5g
Protein 53.3g	0%

Vitamin D 0IU	0%
Calcium 496.6mg	0%
Iron 19.5mg	0%
Potassium 2027.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.0%

Protein: 12.9%

Carbs: 50.0%