Chickpea Burgers

4.0 (23)
Chickpea Burgers

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.

Yield: 4 servings
Active Time: 45
Total Time: 45

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: 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

Nutrition Per Serving

calories 478
fat 10 g (1 g sat, 3 g mono)
cholesterol 0 mg
carbohydrates 82 g
protein 20 g
fiber 15 g
sodium 813 mg
potassium 693 mg

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 Serving 4 1/2

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

From EatingWell May/June 2011, EatingWell Fast & Flavorful Meatless Meals (2011)