Chickpea Burgers
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Prep time:
Cook time:
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Serves: 4
Ingredients
- 1/4 teaspoon ground cumin
- 1 1/2 tablespoons finely chopped flat leaf parsley
- freshly ground black pepper
- 2 tablespoons dried breadcrumbs
- 1 medium potato, peeled and cut into 1″ pieces
- 1 small tomato, chopped
- 1 1/2 tablespoons tomato paste
- 1 1/2 cups chickpeas
- pinch cayenne pepper
- cooking spray
- sea salt to taste
- 1 teaspoon extra virgin olive oil
- 1/2 small onion, finely chopped
- 1 clove garlic, minced
Instructions
- 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.
- 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.
- 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.
- 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.
- Serve the burgers on rolls with onions, tomatoes, lettuce and your favorite condiments.
Calories: 328 Fat: 5 g Carbohydrates: 58 g Sugar: 11 g Fiber: 11 g Protein: 17 g