Chickpea Burgers

Chickpea Burgers

2 Reviews
From: EatingWell Magazine, May/June 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.

Ingredients 4 servings

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  • 2 tablespoons sesame seeds
  • 1 tablespoon ground coriander
  • 1 tablespoon ground cumin
  • 2 teaspoons canola oil
  • 4 scallions, chopped
  • 3 cloves garlic, minced
  • 1 15-ounce can chickpeas, rinsed
  • 1 cup cooked brown rice
  • 2/3 cup wheat germ, divided
  • 3 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 4 6-inch whole-wheat pita breads, warmed
  • 8 slices tomato
  • 1 cup baby spinach
  • 4 tablespoons nonfat plain yogurt

Preparation

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  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.
  • Tip: Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition information

  • Per serving: 474 calories; 10 g fat(1 g sat); 14 g fiber; 81 g carbohydrates; 20 g protein; 181 mcg folate; 0 mg cholesterol; 5 g sugars; 1 g added sugars; 1125 IU vitamin A; 18 mg vitamin C; 167 mg calcium; 7 mg iron; 756 mg sodium; 693 mg potassium
  • Nutrition Bonus: Folate & Magnesium (45% daily value), Zinc (40% dv), Iron (38% dv), Vitamin C (30% dv), Vitamin A (23% dv), Potassium (20% dv), Calcium (17% dv).
  • Carbohydrate Servings: 5
  • Exchanges: 5 starch, 1 vegetable, 1 lean meat, 1 fat

Reviews 2

May 19, 2011
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By: designer
Tasty Burger These burgers had a great taste! Just left out two things the garlic and onion (allergic) but did put in the canola oil just to help hold things together. The spices gave it enough flavor and the wheat germ gave it a nice slight crunch. Tasted great with some greek yogurt, lettuce and tomato. Worth giving it a try as a great healty alternative! Pros: No Meat
May 04, 2011
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By: jaymereaves
recipe too dry - had to make adjustments maybe here in the UK our chickpeas aren't as soft/mushy as they are in the US, but i found this recipe as it was written too dry to hold together as a burger, so i blitzed 1/3 of the mix in the food processor with an egg and some gram (chickpea) flour and then mixed it back with the rest of the mix to bind everything. only then did it make patties that wouldn't have fallen through the broiler rack. alternatively, you could substitute tahini instead of the egg (and leave out the sesame seeds) if you want to keep it vegan. i also needed to add a bit more salt & cumin than it called for, but that may be just personal preference. so, with these adjustments, i'll definitely be making these again! Pros: lovely veggie/vegan alternative Cons: recipe needed adjustments for me