CHICKPEA BURGERS
These plant-based burgers are packed with protein, low in fat and high in dietary fiber. Even better, they cost very little to make--especially when compared to buying meat or premade veggie burgers). They also freeze beautifully so you can have them on hand for whenever.
Provided by Catherine McCord
Categories main-dish
Time 30m
Yield 9 patties
Number Of Ingredients 13
Steps:
- Place the chickpeas, carrot, garlic, onion, eggs and salt in a food processor and pulse until combined. Transfer to a medium bowl, add the breadcrumbs and sesame seeds and stir or gently knead to combine. The mixture will be moist.
- Scoop about 1/4 cup of the mixture with an ice cream scoop then form into a patty with your hands. You should have 9 patties.
- Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Working in batches, cook the patties in a single layer until golden brown on the bottom, about 5 minutes. Flip the patties, reduce the heat to low and continue to cook until golden brown and heated through, about 5 minutes. Add the remaining 1 tablespoon oil and repeat with the remaining patties.
- Serve on the buns with your desired toppings and condiments.
MEDITERRANEAN CHICKPEA BURGERS
Chickpeas and bulgur add a nutty flavor and extra protein to ground beef (and makes the meal more cost-effective) in these Mediterranean-inspired burgers.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Meat & Poultry Beef Recipes Ground Beef Recipes
Time 20m
Number Of Ingredients 11
Steps:
- In a small bowl, mash feta with the back of a fork until smooth. Stir in yogurt and season with salt and pepper. Set aside.
- In small heatproof bowl, combine bulgur and 1/2 cup boiling water. Cover with plastic wrap and let sit 10 minutes. Meanwhile, in a food processor, pulse chickpeas until coarsely chopped. Transfer to a large bowl and add beef and mint. Drain bulgur and add to chickpea mixture. With your hands, mix until mixture is evenly combined and holds together when pressed into a ball. Divide into four 1-inch-thick patties and season with salt and pepper.
- Lightly coat a large nonstick skillet with cooking spray and heat over medium-high. Add patties and cook until browned and crispy on the outside and cooked through, 8 to 10 minutes, flipping once. Serve on buns with sliced cucumber, tomato, and feta-yogurt sauce.
Nutrition Facts : Calories 525 g, Fat 13 g, Fiber 9 g, Protein 29 g
MIDDLE EASTERN CHICKPEA BURGERS
These chickpea burgers are similar to a Middle Eastern falafel. But the Americanized version of falafel usually resembles carnival food: they're often deep-fried in some unhealthy oil. It makes me want to cry, because falafel done right is so delicious and nutritious. It's all in the blend. Here the secret ingredient is basmati rice, which holds the chickpea mixture together and creates a complete protein. I love the mini-burger concept; the whole wheat bun is like putting falafel in a top hat and tails, and it's perfect for folks who like the taste of beans when they're broken down and combined with heady herbs and spices. Gently pan-seared or baked, these burgers are bountiful bites of health, especially topped with a dollop of Tomato Mint Chutney (page 176).
Yield makes 17 patties
Number Of Ingredients 14
Steps:
- Preheat the oven to 375°F and line a baking sheet with parchment paper.
- Combine the chickpeas, salt, turmeric, paprika, cumin, coriander, cinnamon, garlic, ginger, olive oil, and lemon juice in a food processor and process until smooth and well combined, scraping the sides occasionally. Transfer the mixture to a bowl and fold in the rice, bell pepper, and parsley.
- Moisten your hands to keep the mixture from sticking, then shape the mixture into 1/4-inch-thick patties about 2 1/2 inches in diameter. Place them on the prepared pan and bake for 22 to 25 minutes, until the patties start to get dry and crisp on the outside. They will firm up as they cool.
- For a crispy burger, heat 2 teaspoons of olive oil in a skillet over medium heat and cook the patties for about 3 minutes on each side, until golden brown.
- Want a delicious dip for fresh, raw veggies? The chickpea and spice puree from the food processor makes a delicious hummus.
- If you want to cook just a few patties, pop them in your toaster oven. To freeze these burgers, either cooked or uncooked, stack them up with parchment paper between the burgers, then wrap first in plastic wrap, then in foil. The parchment paper makes it easy to remove the desired number of burgers from the bundle. Once thawed, cooked burgers can be reheated at 350°F for 15 minutes, and uncooked burgers can be baked as above, at 375°F for 22 to 25 minutes.
- Store in a covered container in the refrigerator for 3 to 5 days. Burgers can also be frozen in cooked or uncooked form for 2 months (see Rebecca's Notes).
- (per serving)
- Calories: 100
- Total Fat: 3.5g (0.5g saturated, 2g monounsaturated)
- Carbohydrates: 15g
- Protein: 3g
- Fiber: 3g
- Sodium: 223mg
MIDDLE EASTERN CHICKEN BURGERS
Adapted from the Food Network Kitchens, this is a great chicken burger with exotic Middle Eastern flavors! Try it!
Provided by Sharon123
Categories Lunch/Snacks
Time 20m
Yield 4 serving(s)
Number Of Ingredients 19
Steps:
- Heat the olive oil in a medium skillet.
- Add the onion, cinnamon, coriander, and pepper flakes to the skillet, and season with salt and pepper.
- Cook until the onions are tender, approximately 5 minutes.
- Stir in the garlic and parsley and cook about 1 minute more.
- Move to a big bowl and let cool a little.
- Stir in the chicken and yogurt and mix thoroughly.
- Season with salt and pepper.
- Shape into 4 1/2" round patties.
- Cook in a nonstick skillet over medium heat until nicely browned and cooked, about 5 minutes on each side.
- Brush burgers with the molasses and let rest for 5 minutes.
- Serve on toasted buns with mayonnaise(if using), tomato, cucumber, onion, lettuce and cilantro(if using). Enjoy!
Nutrition Facts : Calories 368.9, Fat 6.8, SaturatedFat 1.7, Cholesterol 67.8, Sodium 957.8, Carbohydrate 44.1, Fiber 3.3, Sugar 16.2, Protein 32.7
MIDDLE EASTERN BURGERS
My husband wanted burgers and I wanted something a little more interesting, so I came up with this little gem last night! You won't be dissapointed!
Provided by canarygirl
Categories Lunch/Snacks
Time 25m
Yield 6 burgers
Number Of Ingredients 13
Steps:
- Combine ground beef, egg, onion, garlic, nuts, lemon juice and spices in a large bowl.
- Form patties and fry over medium-high heat until cooked through (about 10-15 minutes).
- Serve in naan and top with hummus, and if you're feeling adventurous, a little chili oil to spice it up!
Nutrition Facts : Calories 558.7, Fat 30, SaturatedFat 8.4, Cholesterol 108.1, Sodium 526.6, Carbohydrate 40.6, Fiber 3.7, Sugar 1.6, Protein 31.1
MIDDLE EASTERN CHICKPEAS
Make and share this Middle Eastern Chickpeas recipe from Food.com.
Provided by Julie Bs Hive
Categories Beans
Time 20m
Yield 4-6 serving(s)
Number Of Ingredients 14
Steps:
- In large heavy skillet sauté garlic, ginger and onion in oil 3-5 minutes until soft.
- Add tomatoes, break in smaller pieces. Add 1/2 reserved juice. Add rest of spices. Cook 5 minutes.
- Add garbanzos, cook 10 minutes. If too thick, add rest of juice. Add parsley and toss. This recipe isn't too spicy, it's the minimum. Add more to your taste.
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