Vegetarian Chickpea Burgers
Vegetarian Chickpea Burgers
Photography by Matthew Kimura
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 372 |
| pro | 17 g |
| total fat | 7 g |
| sat. fat | 2 g |
| carb | 62 g |
| fibre | 7 g |
| chol | 58 mg |
| sodium | 723 mg |
| % RDI: | - |
| calcium | 13 |
| iron | 17 |
| vit A | 5 |
| vit C | 13 |
| folate | 38 |
These are similar to falafels but are not deep-fried. You can refrigerate them for up to 8 hours before cooking.
Ingredients
- 1 cup vegetable stock
- 1/2 cup couscous
- 1 tsp dried basil
- 3/4 tsp grated lemon rind
- 1 can (19 oz/540 mL) chickpeas, drained
- 1/3 cup chopped green onions
- 1 egg
- 2 tbsp water
- 1 clove garlic, minced
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp 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 radishes
Preparation
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.
Source : © CanadianLiving.com
- Keywords : Vegetarian; Dinner; Couscous; Chickpeas; Green onions; Boil; Skillet; Sour Cream; Lettuce;
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