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.
- 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
- 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.
- Add oil to the pan and heat over medium heat. Add scallions and garlic; cook, stirring, until softened, about 2 minutes. Set aside.
- Position rack in upper third of oven; preheat broiler. (Alternatively, preheat a grill to medium-high.)
- 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.)
- 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.
Tips & Notes
- 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.)
Per serving: 478 calories; 10 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 82 g carbohydrates; 1 g added sugars; 20 g protein; 15 g fiber; 813 mg sodium; 693 mg potassium.
Nutrition Bonus: Folate & Magnesium (45% daily value), Zinc (40% dv), Iron (38% dv), Vitamin C (32% dv), Vitamin A (23% dv), Potassium (20% dv), Calcium (17% dv).
Carbohydrate Servings: 4 1/2
Exchanges: 5 starch, 1 vegetable, 1 lean meat, 1 fat
More From EatingWell
If you work out in the morning, refuel with one of these...
Our healthy Labor Day recipes are a delicious way to...
One-pot recipes are the perfect solution for easy weeknight...
Our healthy stir-fry recipes are full of fiber-rich...
Packed with a bounty of nutrients as well as fiber, green...
Store-bought packaged foods can make cooking or baking easier...
Whether grilled, seared, broiled, baked or made into burgers...
Whether you’re roasting beets, serving them sliced on a salad...
Celebrate summer with our summer dessert recipes made with...In the dog days of summer, you don’t have to turn on your stove...
When summer tomatoes from backyard gardens and farmstands hit...
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
- Total Time
- 45 minutes or less
- Middle Eastern
- Preparation/ Technique
- Super Bowl
- Ease of Preparation