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
CHICKPEA-BROWN RICE VEGGIE BURGER
This veggie burger is dense and tasty on a lettuce wrap with mustard.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Pasta and Grains Rice Recipes
Number Of Ingredients 12
Steps:
- Mash chickpeas and brown rice until thick paste forms. Stir in shallot, garlic, and parsley. Season with salt and pepper. Stir in egg. Form into four 1/2-inch-thick patties.
- Heat olive oil in a large skillet over medium-high heat. Add patties and cook until golden brown, about 4 minutes per side. Spread with mustard, top with red onion and roasted red pepper, and wrap in lettuce.
Nutrition Facts : Calories 250 g, Fat 5 g, Fiber 6 g, Protein 9 g, SaturatedFat 1 g
HERBY RICE WITH ROASTED VEG, CHICKPEAS & HALLOUMI
Stir parsley pesto through brown rice and top with onions, peppers, courgettes and chunks of halloumi cheese for a filling vegetarian dinner
Provided by Jemma Morphet
Categories Dinner, Lunch, Main course, Supper
Time 50m
Number Of Ingredients 10
Steps:
- Heat oven to 200C/180C fan/gas 6. Put the red onions, peppers and courgettes in a large roasting tin, toss in 2 tbsp oil and season. (You may need to do this in 2 tins.) Pop in the oven and cook for 25 mins until the veg is tender and beginning to turn golden.
- Meanwhile, cook the rice following pack instructions. Whizz together the parsley, cashew nuts, remaining oil, the garlic and seasoning to make a pesto. Stir the chickpeas and halloumi into the roasted veg and cook for 10 mins more. Fork the parsley pesto through the rice, spoon over the veg and serve.
Nutrition Facts : Calories 782 calories, Fat 40 grams fat, SaturatedFat 13 grams saturated fat, Carbohydrate 70 grams carbohydrates, Sugar 17 grams sugar, Fiber 1 grams fiber, Protein 29 grams protein, Sodium 1.9 milligram of sodium
MOROCCAN CHICKPEA BROWN BASMATI BURGER
Categories Sandwich Vegetable Fourth of July Wheat/Gluten-Free Backyard BBQ Vegan
Yield 6
Number Of Ingredients 18
Steps:
- Preheat oven to 400 degrees. Wrap the garlic in foil and place it along with the red pepper in the oven. Roast until garlic is soft and peppers are charred. Reduce oven temperature to 350. In a medium pot, combine chickpeas and kombu with 3 inches to cover. Bring chickpeas to a boil and reuduce heat to simmer and cook until soft 45 to an hour. Drain and cool chickpeas. Discard kombu. Rinse and drain rice then place it in a small heavy bottomed saucepan. Place over medium heat and dry roast, stirring until it begins to smell toasty. Add 1 cup of water, saffron and salt. Bring to a boil, reduce to a simmer, cover and cook until all water is absorbed; about 45 minutes. Cool in a bowl. In a food processor, combine the chickpeas, red pepper, olive oil, garlic, lemon juice, salt and spices. Process until smooth. In a large bowl, combine chickpea mixture with rice, chopped cilantro and arrowroot. Take about 1/3 c of mixture at a time to form patties. Place them on parchment or an oiled baking sheet. Bake for 20-25 minutes or until burgers are solid.
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