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Recipe Summary

Prep time: 20 mins
Cook time: 15 mins
Yield: 4 servings

Ratings & Reviews

User rating:rating

Rated by 3 visitors

This recipe is...

  • low in fat
  • rich in veggies
  • rich in protein
  • lower in sodium
 
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Chickpea Burgers

This recipe serves: 
Ingredients
1 medium potato, peeled and cut into 1" pieces
salt to taste
1 teaspoon olive oil
1/2 small onion, finely chopped
1 clove garlic, minced
1 small tomato, chopped (with juices)
1/4 teaspoon ground cumin
1 1/2 tablespoons tomato paste
1 1/2 tablespoons finely chopped flat leaf parsley
1 1/2 cups cooked chickpeas (garbanzo beans)
freshly ground black pepper
pinch cayenne pepper
about 2 tablespoons dried breadcrumbs
cooking spray
Cooking Instructions
1. Place the potatoes in a large saucepan with 3 cups cold, salted water. Boil the potatoes until tender, about 8 to 10 minutes. Drain the potatoes in a colander and set aside.

2. Heat the oil in a large, non-stick skillet. Add the onion, pepper, garlic, tomatoes and cumin and cook over high heat until lightly browned and dry, about 3 to 5 minutes. Stir in the tomato paste, parsley, chickpeas and potatoes and simmer for a few minutes. Season with salt, pepper and cayenne to taste. Let the mixture cool to room temperature.

3. Coarsely puree the chickpea mixture in a food processor, adding the breadcrumbs as a thickener. (Run the machine in short bursts and don't over-process.) Wet your hands and form the mixture into 4 patties. Arrange the patties on a plate spread with plastic wrap and chill for at least 3 hours.

4. Grill the burgers as described above, spraying the vegetable grate with cooking spray. Alternatively, arrange the burgers on an oiled, non-stick baking sheet, lightly spray the tops with oil and broil. To sauté, add a teaspoon or 2 of oil to a non-stick skillet. Cook the burgers over medium heat until crusty. Whichever method you use, you'll need about 4 to 6 minutes per side cooking time. Turn the burgers with a spatula as gently as you can.

5. Serve the burgers on rolls with onions, tomatoes, lettuce and your favorite condiments.

Serving Size: 1 burger

Nutritional Information

Number of Servings: 4

Per Serving

  • Calories
  • 328
  • Carbohydrate
  • 58 g
  • Fat
  • 5 g
  • Fiber
  • 11 g
  • Protein
  • 17 g
  • Saturated Fat
  • 0 g
  • Sodium
  • 200 mg
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