It's dinner time!

Ingredients

• cooking spray
• 2 (15 ounce) cans garbanzo beans (chickpeas), drained and rinsed
• 1 medium onion, chopped
• 2 large egg whites
• ¼ cup chopped fresh cilantro
• ¼ cup chopped fresh parsley
• 3 cloves roasted garlic, or more to taste
• 1 ½ tablespoons all-purpose flour
• 2 teaspoons ground cumin
• 1 ¾ teaspoons salt
• 1 teaspoon ground coriander
• ¼ teaspoon ground black pepper
• ¼ teaspoon cayenne pepper
• 1 pinch ground cardamom