Greek Chickpea & Walnut Burgers |
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Prep Time: 30 Minutes Cook Time: 0 Minutes |
Ready In: 30 Minutes Servings: 5 |
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Even meat eaters love this easy vegetarian burger. Top with cucumber sauce or simply use lettuce and tomato. Jess Apfe, Berkeley, California Ingredients:
2 eggs |
1/2 cup dry bread crumbs |
1/2 cup chopped walnuts |
1 medium carrot, shredded |
1/3 cup crumbled reduced-fat feta cheese |
1/4 cup coarsely chopped onion |
1/4 cup greek olives |
4 sprigs fresh parsley, stems removed |
1 tablespoon lemon juice |
2 garlic cloves, minced |
1/4 teaspoon each salt and pepper |
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained |
tzatziki sauce: |
1 cup finely chopped cucumber |
1/2 cup reduced-fat plain yogurt |
1/4 cup fat-free sour cream |
1 tablespoon minced fresh mint or 1 teaspoon dried mint |
1 tablespoon lemon juice |
1 garlic clove, minced |
1/4 teaspoon salt |
burgers: |
5 whole wheat hamburger buns, split |
5 lettuce leaves |
5 slices tomato |
Directions:
1. In a food processor, combine the first 11 ingredients; cover and pulse four times. Add chickpeas; pulse until chopped. Refrigerate for at least 45 minutes. Combine the sauce ingredients; refrigerate until serving.
2. Shape chickpea mixture by 2/3 cupfuls into patties. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack.
3. Grill burgers, covered, over medium heat or broil 4 in. from the heat for 3-5 minutes on each side or until a thermometer reads 160°.
4. Serve on buns with lettuce and tomato; top each with 1/4 cup tzatziki sauce. Yield: 5 servings.
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