Chickpea-Broccoli Burgers |
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Prep Time: 10 Minutes Cook Time: 1 Minutes |
Ready In: 11 Minutes Servings: 9 |
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Serve these hearty but low-fat burgers on a wheat roll with thinly sliced onion, watercress, sweet mustard and whatever other toppings inspire you. Makes about 9 burgers. Ingredients:
1/2 cup couscous |
1 cup water |
1 1/2 cups broccoli florets |
2 teaspoons olive oil |
1 cup finely chopped onion |
2 teaspoons ground cumin |
1 1/2 cups cooked chickpeas or 1 (15 ounce) can chickpeas, rinsed and drained |
1 tablespoon toasted sesame tahini |
1/4-1/2 cup plain breadcrumbs |
salt, to taste |
Directions:
1. In small saucepan, bring couscous and water to a boil; turn off heat, cover and let stand until liquid is absorbed and couscous is tender, about 10 minutes- Reserve 1 cup couscous and save remaining for another use.
2. Meanwhile, steam broccoli until tender, 5 to 7 minutes- Remove from steamer and set aside to cool.
3. In medium skillet, heat oil over medium heat. Add onion and cook, stirring often, until soft, about 5 minutes- Stir in cumin.
4. Remove from heat and allow to cool.
5. Preheat oven to 400 degrees, then line a large cookie sheet with foil, and dust with breadcrumbs.
6. In food processor, combine couscous, broccoli, onions, chickpeas and tahini- Process until blended, stopping to scrape down sides of bowl when necessary.
7. Transfer mixture to large bowl.
8. Gradually add 1/4 cup bread crumbs- Add enough additional bread crumbs until mixture is stiff enough to form into patties but still moist- Season with salt.
9. Shape mixture into 3-inch patties (1/2-inch thick).
10. Put patties on prepared cookie sheet- Bake until lightly browned on both sides about 50 minutes, turning once halfway.
11. They can be served at this point or grilled or broiled until crispy for 1 or 2 minutes per side.
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