dish
Chickpea Burgers

8
Serves
328
Calories
11
Nutrients
12
Vitamins

Ingredients

2 medium potatoes , peeled and cut into 1" pieces
2 teaspoons olive oil
1 small onion , finely chopped
3 cloves garlic , minced
1/2 teaspoon ground cumin
3 tablespoons tomato paste
3 tablespoons finely chopped flat leaf parsley
3 cups cooked chickpeas (garbanzo beans)
pinch cayenne pepper
about 1/4 cup dried breadcrumbs

Cooking Instructions

1. Place the potatoes in a large saucepan with 6 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 8 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

Nutrition Information

Number of Servings: 8
Calories
328
Protein
17 g
Total Carbohydrate
58 g
Dietary Fiber
11 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
11 g
Total Fat
5 g
Saturated Fat
0 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
20 %
Percent Calories from Carbohydrate
68 %
Percent Calories from Fat
12 %
Vitamin A
1491 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
55 mg
Vitamin D
0 IU
Folate
14 mcg
Vitamin E
1 IU
Vitamin K
4 mcg
Pantothenic Acid
0 mg
Calcium
148 mg
Iron
6 mg
Phosphorus
21 mg
Potassium
916 mg
Sodium
200 mg
Zinc
0 mg