Name: Chickpea & Beef Burgers with Whipped Feta
Total time: 25 min
Ingredients: 1 cup no-salt-added canned chickpeas, rinsed, divided; 2 tablespoons water; 2 teaspoons extra-virgin olive oil, divided; 12 ounces lean ground beef; 1.5 tablespoons chopped fresh mint; 1 tablespoon chopped fresh oregano; 0.75 teaspoon ground pepper; 0.5 teaspoon kosher salt; 0.666 cup crumbled feta cheese; 0.5 cup low-fat plain Greek yogurt; 1 teaspoon grated lemon zest; 1 tablespoon lemon juice; 4 whole-wheat hamburger buns, toasted; 4 leaves romaine lettuce, torn in half; 1 medium red onion, sliced into 1/4-inch ring; 1 large large tomato, sliced

Chickpea & Beef Burgers with Whipped Feta

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Chickpeas add fiber to this blended burger, but the real joy here is the light and fluffy feta sauce that tops the whole shebang.

Julia Levy

Published on January 26, 2021

Chickpea & Beef Burgers with Whipped Feta — Photo: Johnny & Charlotte Autry

Active Time:

25 mins

Total Time:

25 mins

Servings:

Nutrition Profile:

Egg Free High Fiber High-Protein Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 cup no-salt-added canned chickpeas, rinsed, divided
2 tablespoons water
2 teaspoons extra-virgin olive oil, divided
12 ounces lean ground beef
1 ½ tablespoons chopped fresh mint
1 tablespoon chopped fresh oregano
¾ teaspoon ground pepper
½ teaspoon kosher salt
⅔ cup crumbled feta cheese
½ cup low-fat plain Greek yogurt
1 teaspoon grated lemon zest
1 tablespoon lemon juice
4 whole-wheat hamburger buns, toasted
4 leaves romaine lettuce, torn in half
1 medium red onion, sliced into 1/4-inch ring
1 large large tomato, sliced

Directions

Combine ½ cup chickpeas, water and 1 teaspoon oil in a mini food processor. Pulse until coarsely chopped. Transfer to a medium bowl and add the remaining ½ cup chickpeas, coarsely mashing with a fork. Add beef, mint, oregano, pepper and ¼ teaspoon salt; mix gently to combine. Form into four burgers, 3½ inches wide.
Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium heat. Add the burgers and cook, flipping once halfway, until an instant-read thermometer inserted into the thickest part registers 160°F, 3 to 4 minutes per side. Transfer to a plate, sprinkle with the remaining ¼ teaspoon salt and let rest for 5 minutes.
Meanwhile, combine feta and yogurt with lemon zest and lemon juice in a medium bowl. Beat with an electric mixer on medium-high until fluffy, about 1 minute. Serve the burgers on buns with the sauce, lettuce, onion and tomato.

Nutrition Facts (per serving)

492	Calories
20g	Fat
47g	Carbs
33g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 burger
Calories 492
% Daily Value *
Total Carbohydrate 47g	17%
Dietary Fiber 10g	36%
Total Sugars 12g
Protein 33g	66%
Total Fat 20g	26%
Saturated Fat 8g	40%
Cholesterol 80mg	27%
Vitamin A 5416IU	108%
Sodium 783mg	34%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.