Vegetarian Chickpea Burgers

These are similar to falafels but are not deep-fried. You can refrigerate them for up to 8 hours before cooking.

vegetarian-chickpea-burgers

Ingredients

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 19 oz can (540 mL can) chickpeas, drained
1/3 cup (75 mL) chopped green onions
1 egg
2 tbsp (25 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 (125 mL) light sour cream
2 cups (500 mL) shredded lettuce
1/2 cup (125 mL) sliced cucumber
1/4 cup (50 mL) sliced radishes

Preparation

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.

Servings: 4

Nutritional Info

approx. per serving

  • cal372
  • pro17 g
  • total fat7 g
  • sat. fat2 g
  • carb62 g
  • fibre7 g
  • chol58 mg
  • sodium723 mg
  • %RDI
  • calcium13
  • iron17
  • vit A5
  • vit C13
  • folate38

Source: www.canadianliving.com

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