Chick Pea Burgers, healthy and tasty
Recipe: Chick Pea Burgers
Summary: Today’s recipe comes from Anne Lindsay’s New Light Cooking. It is an every day cookbook with straightforward recipes using easy to find ingredients. Written in cooperation with the Canadian Medical Association, it has a wealth of information on nutrition and it’s relation to cholesterol, blood pressure, menopause, diabetes, cancer, heart disease etc. It also addresses issues surrounding diet for young children up to seniors. Every recipe has a breakdown of calories, protein, total fat, carbohydrate, dietary fiber and sodium as well as vitamins. It is also a great book to use if you are teaching your children to cook. The recipes don’t require a lot of time or fancy technique, but the results are always pleasing. We have made this recipe for chick-pea burgers countless times and it proved to be a big hit when a group of teenagers descended on our cottage last summer. It is also very versatile. If you don’t want to shape the mixture into burgers, you can omit the bread crumbs, stir it in the skillet and then wrap it in tortillas. Try them with your favorite burger condiments – lettuce, tomatoes, onion, cheese and yogurt are all good accompaniments.
- 2 tsp vegetable oil
- 3 green onions (including tops) chopped
- 2 cloves garlic, minced
- 1 tsp each dried oregano and chili powder
- 1 cup diced sweet red or green pepper and/or ½ cup chopped pickled hot peppers Half tomato, chopped
- 1 can (19 oz) chick-peas drained and rinsed
- 1/3 cup dry bread crumbs
- 2 tbsp cilantro or parsley, chopped
- In nonstick skillet, heat 1 tsp of oil over medium heat and cook onions, garlic, oregano and chili powder, stirring, for 2 minutes. Add red pepper and tomato. Cook, stirring for about 3 minutes or until pepper is tender and liquid is evaporated.
- In food processor, mix pepper mixture with chick-peas; transfer to bowl. Stir in bread crumbs, parsley, and salt and pepper to taste until well combined. Pressing firmly, shape into 4 burgers.
- In nonstick skillet, heat remaining oil over medium heat and cook burgers for 4 minutes on each side or until heated through.
You can make this ahead through to step 2 and refrigerate for up to 3 days or freeze for up to 1 month.
Cooking time (duration): 60 min
Diet type: Vegetarian
Diet (other): Low calorie, Reduced fat
Number of servings (yield): 4
Meal type: lunch
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