Vegetarian Chickpea Burgers
These are similar to falafels but are not deep-fried. You can refrigerate them for up to 8 hours before cooking.
Servings: 4
Ingredients:
| 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% |
-
1 cup (250 mL) vegetable stock
1/2 cup (125 mL) couscous
1 tsp (5 mL) dried basil
3/4 tsp (4 mL) grated lemon rind
1 can (19 oz/540 mL) chickpeas, drained
1/3 cup (75 mL) chopped green onions
1 egg
2 tbsp (25 mL) water
1 clove garlic, minced
1/4 tsp (1 mL) each salt and pepper
1 tsp (5 mL) vegetable oil
2 whole wheat pita breads
1/2 cup (125 mL) light sour cream
2 cups (500 mL) shredded lettuce
1/2 cup (125 mL) sliced cucumber
1/4 cup (50 mL) 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
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