Rating: 4 stars
4 Ratings
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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.

Source: EatingWell Magazine, May/June 2011

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

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 Facts

474 calories; protein 19.8g; carbohydrates 81.4g; dietary fiber 14.5g; sugars 4.6g; fat 10.2g; saturated fat 1.3g; cholesterol 0.3mg; vitamin a iu 1125.4IU; vitamin c 18.1mg; folate 180.9mcg; calcium 167mg; iron 6.7mg; magnesium 181.1mg; potassium 693mg; sodium 756mg; thiamin 0.7mg; added sugar 1g.

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

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