Vegetarian Chickpea Burgers

Vegetarian Chickpea Burgers 580 Author: Canadian Living Credits: Vegetarian Chickpea Burgers 580

These are similar to falafels but are not deep-fried. You can refrigerate them for up to 8 hours before cooking.

  • Portion size 4 servings
  • Credits : © CanadianLiving.com

Ingredients

  • 1 cup vegetable stock
  • 1/2 cup couscous
  • 1 teaspoon dried basil
  • 3/4 teaspoons grated lemon rind
  • 1 can chickpea drained
  • 1/3 cup chopped green onion
  • 1 egg
  • 2 tablespoons water
  • 1 clove garlic minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon vegetable oil
  • 2 whole wheat pita breads
  • 1/2 cup light sour cream
  • 2 cups shredded lettuce
  • 1/2 cup sliced cucumber
  • 1/4 cup sliced radish

Method

In saucepan, bring stock to boil. Remove from heat and stir in couscous, basil and lemon rind; cover and let stand for 5 minutes. Fluff with fork.

In food processor, chop chickpeas finely. Pulse in couscous mixture, onions, egg, water, garlic, salt and pepper. Shape into four 1/2-inch (1 cm) thick patties. (Can be wrapped in plastic wrap and refrigerated in airtight container for up to 8 hours or frozen for up to 2 weeks.) In nonstick skillet, heat oil over medium-high heat; cook patties, turning once, for 8 to 10 minutes or until golden.

Cut each pita bread in half and open to form pouch; spread inside with sour cream. Fill each with patty, lettuce, cucumbers and radishes.

 

Nutritional facts <b>Per serving:</b> about

  • Sodium 723 mg
  • Protein 17 g
  • Calories 372.0
  • Total fat 7 g
  • Cholesterol 58 mg
  • Saturated fat 2 g
  • Total carbohydrate 62 g

%RDI

  • Iron 17.0
  • Fibre 0.0
  • Folate 38.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 13.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 5.0
  • Vitamin C 13.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Vegetarian Chickpea Burgers

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