Chickpea Burgers

45 mins Print

Prep time: 45 mins

Servings: 4

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.)


© Meredith Corporation.  All rights reserved. Used with permission.

Nutrition

  • 478 calories / Per serving
  • Carbs 82 g
  • Fat 10 g
  • Saturated Fat 1 g
  • Protein 20 g
  • Cholesterol 0 mg
  • Fiber 15 g
  • Sodium 813 mg
  • Potassium 693 mg
  • Added Sugar 1 g
  • Monounsaturated Fat 3 g