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Chickpea Burgers

http://www.eatingwell.com/recipes/chickpea_burgers.html

From EatingWell:  May/June 2011, EatingWell Fast & Flavorful Meatless Meals (2011)

These chickpea burgers are similar to falafel, but with the added whole-grain goodness of brown rice and wheat germ. Serving them on pita breads with thick slices of tomato and a dab of plain yogurt continues the Middle Eastern theme, but if you want to take it even further, drizzle with a little sauce made with minced garlic and tahini thinned with water and lemon juice.

4 servings | Active Time: 45 minutes | Total Time: 45 minutes

Ingredients

Preparation

  1. Heat a small skillet over low heat. Add sesame seeds and toast, stirring, until golden brown, 2 to 4 minutes. Add coriander and cumin; cook, stirring, until fragrant, 10 to 20 seconds more. Transfer to a plate and let cool. Grind with a mortar and pestle or in a spice mill or clean coffee grinder; set aside.
  2. Add oil to the pan and heat over medium heat. Add scallions and garlic; cook, stirring, until softened, about 2 minutes. Set aside.
  3. Position rack in upper third of oven; preheat broiler. (Alternatively, preheat a grill to medium-high.)
  4. Coarsely mash chickpeas in a medium bowl with a potato masher. Stir in rice, 1/3 cup wheat germ, lemon juice, salt, pepper, the reserved spice mixture and the scallion mixture; mix well. Shape the mixture into four 3/4-inch-thick patties. Place the remaining 1/3 cup wheat germ in a shallow dish and dredge the patties, pressing the wheat germ onto them firmly. If broiling, place the patties on a lightly oiled rack set on a baking sheet. (If grilling, oil the grill rack; see Tip.)
  5. Broil (or grill) the patties until browned and heated through, about 3 minutes per side. Tuck the burgers into pitas with tomato slices, spinach and yogurt.

Nutrition

Per serving : 478 Calories; 10 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 82 g Carbohydrates; 20 g Protein; 15 g Fiber; 813 mg Sodium; 693 mg Potassium

4 1/2 Carbohydrate Serving

Exchanges: 5 starch, 1 vegetable, 1 lean meat, 1 fat

Tips & Notes