Meals Matter

Chickpea Burgers

Contributed By: dhanyaka
Dr. Weil's My Optimum Health Plan

Ingredients

4 tsp. Sesame seeds

1 tbsp. Ground coriander

1 tbsp. Ground cumin

2 tsp. Vegetable oil, preferably canola oil

1/2 cup Chopped scallions (4 scallions)

3 cloves Garlic, minced

1 15-oz. Can chickpeas, drained and rinsed

1 cup Cooked brown rice

2/3 cup Wheat germ

3 tbsp. Fresh lemon juice

1/2 tsp. Salt

1/4 tsp. Freshly ground black pepper

4 1/2 -inch-thick slices tomato

4 6-inch pita breads

Nonfat plain yogurt for garnish

Spinach leaves for garnish

Preparation

Heat a small skillet over low heat. Add sesame seeds and toast, stirring almost constantly, until golden brown, about 2 minutes. Add coriander and cumin; cook, stirring until fragrant, 10 to 20 seconds longer. Turn out onto a plate and let cool. Grind with a mortar and pestle or in a spice mill and set aside. Add oil to the skillet and heat over medium heat. Add scallions and garlic; sauté until softened, about 2 minutes. Set aside.

Prepare a grill or preheat the broiler. In a medium-sized bowl, mash chickpeas coarsely with a potato masher. Stir in rice, 1/3 cup wheat germ, lemon juice, salt, pepper, the reserved sesame seed-spice mixture and the scallion-garlic mixture; mix well. Shape the mixture into four 3/4-inch-thick patties. In a shallow dish, dredge the patties in the remaining 1/3 cup wheat germ, pressing the wheat germ firmly onto the patties.

Grill or broil the patties and tomato slices on a lightly oiled rack until browned and heated through, about 3 minutes per side. Tuck the patties into pitas; garnish with yogurt and spinach.

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Recipe Details

Total Preparation Time: Less than 15 minutes
Ingredients: Bean & Legume
Vegetables
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Kids Love It
Kids can help make it
Make Ahead
Vegetarian
Nutrition Content: High Fiber
Meal Type: Lunch
Snack

Nutrient Information

Calories: 380
Total Fat: 9g
Saturated Fat: 1g
Carbohydrates: 63g
Protein: 16g
Sodium: 527mg
Fiber: 12g