Food, Recipes

Recipe: Mediterranean Chickpea Burgers

February 28, 2011

I found this recipe in Everyday Food magazine and it looked good, so I gave it a try.  I’m trying to find new tasty recipes that are also healthy.  These burgers were delicious and different in a very good way.  I made a few changes that are reflected below.  I also think this would be great with tzatziki, instead of the feta-yogurt sauce, but this sauce is much easier if you’re short on time.  You can also make them meatless by adding 1/2 cup more of bulgur, and replace beef with 1 cup cheddar cheese and 1 egg white.

Feta-Yogurt Sauce:
1/2 cup feta cheese
1/2 cup low-fat plain yogurt (I used Greek, but probably wouldn’t again because the flavor is too strong.)

In a small bowl, mash feta with a fork until smooth, then stir in yogurt and set aside.

Burgers:
around 1 lb. lean ground beef (I used 80% lean, but recipe called for 95%)
1/4 cup bulgur (this is a Mediterranean grain, a type of wheat) – I got whole-grain
1 can (15.5 oz.) chickpeas, rinsed and drained
1/3 cup mint leaves, roughly chopped
1/4 cup red onion, finely diced

In small heatproof bowl, combine bulgur and 1/2 cup of boiling water.  Cover with plastic wrap and let sit for 10 minutes.  Meanwhile, in a food processor, pulse chickpeas until coarsely chopped.  Transfer to a large bowl and add beef, mint and onions.  Drain bulgur.  (I put a few paper towels in a colander to drain.)  Add to chickpea mixture.  Mix with your hands until everything is evenly combined and holds together when pressed into a ball.  Divide into 1-inch-thick patties and season with salt and pepper.

Lightly coat a nonstick skillet (or grill pan) with non-stick spray and heat to medium-high.  Add burgers and cook until browned and crispy on the outside and cooked through.  Try to only flip them once as I had a hard time with them coming apart.   Serve on buns with feta-yogurt sauce, cucumbers and tomatoes.

Other:
1 small cucumber, sliced
1 large tomato, sliced
hamburger buns

Nutritional Information (per serving) – based on 95% lean beef:
525 calories, 13 g fat (5 g sat fat), 29 g protein, 74 g carbs, 9 g fiber

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