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HOME  /  Recipes  /  Chickpea Burger

Chickpea Burger

Posted on February 1, 2016February 1, 2017 by Troy Anderson

Why Chickpeas?

 

Chickpeas boast Vitamin B6; which your body needs to make melatonin (a sleep-inducing hormone triggered by darkness).

This burger will be similar to a falafel, but add in brown rice and wheat germ. The pita bread and dab of yogurt add a little Middle Eastern theme to it; but if you want to can take it further you can add some minced garlic and tahini with water and lemon juice!

chickpea-burger-recipe

Makes: 4 servings

Active Time: 45 minutes

Total Time: 45 minutes

NUTRITION PROFILE

 

INGREDIENTS

  • 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

  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.

TIPS & NOTES

  • Tip:Oil 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

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

Posted in Recipes
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