Friday, April 22, 2016
Vegetarian Chickpea Burgers
These are similar to falafels but are not deep-fried. You can refrigerate them for up to 8 hours before cooking.
By The Canadian Living Test Kitchen
Source: © CanadianLiving.com
Portion size 4
1 cup (250 mL) vegetable stock
1/2 cup (125 mL) couscous
1 tsp (5 mL) dried basil
3/4 tsp (4 mL) grated lemon rind
1 can (19 oz/540 mL) chickpeas, drained
1/3 cup (53 g) chopped green onions
2 tbsp (30 mL) water
1 clove garlic, minced
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1 tsp (5 mL) vegetable oil
2 whole wheat pita breads
1/2 cup (112 g) light sour cream
2 cups (110 g) shredded lettuce
1/2 cup (75 g) sliced cucumber
1/4 cup (60 mL) sliced radishes
In saucepan, bring stock to boil. Remove from heat and stir in couscous, basil and lemon rind; cover and let stand for 5 minutes. Fluff with fork.
In food processor, chop chickpeas finely. Pulse in couscous mixture, onions, egg, water, garlic, salt and pepper. Shape into four 1/2-inch (1 cm) thick patties. (Can be wrapped in plastic wrap and refrigerated in airtight container for up to 8 hours or frozen for up to 2 weeks.) In nonstick skillet, heat oil over medium-high heat; cook patties, turning once, for 8 to 10 minutes or until golden.
Cut each pita bread in half and open to form pouch; spread inside with sour cream. Fill each with patty, lettuce, cucumbers and radishes.
Nutritional Information Per serving: about
cal 372 pro 17g total fat 7g sat. fat 2g
carb 62g fibre 7g chol 58mg sodium 723mg
calcium 13 iron 17 vit A 5 vit C 13