These chickpea burgers are similar to a Middle Eastern falafel. But the Americanized version of falafel usually resembles carnival food: they’re often deep-fried in some unhealthy oil. It makes me want to cry, because falafel done right is so delicious and nutritious. It’s all in the blend. Here the secret ingredient is basmati rice, which holds the chickpea mixture together and creates a complete protein. I love the mini-burger concept; the whole wheat bun is like putting falafel in a top hat and tails, and it’s perfect for folks who like the taste of beans when they’re broken down and combined with heady herbs and spices. Gently pan-seared or baked, these burgers are bountiful bites of health, especially topped with a dollop of Tomato Mint Chutney (page 176).
Recipe information
Yield
makes 17 patties
Ingredients
Preparation
Step 1
Preheat the oven to 375°F and line a baking sheet with parchment paper.
Step 2
Combine the chickpeas, salt, turmeric, paprika, cumin, coriander, cinnamon, garlic, ginger, olive oil, and lemon juice in a food processor and process until smooth and well combined, scraping the sides occasionally. Transfer the mixture to a bowl and fold in the rice, bell pepper, and parsley.
Step 3
Moisten your hands to keep the mixture from sticking, then shape the mixture into 1/4-inch-thick patties about 2 1/2 inches in diameter. Place them on the prepared pan and bake for 22 to 25 minutes, until the patties start to get dry and crisp on the outside. They will firm up as they cool.
variation
Step 4
For a crispy burger, heat 2 teaspoons of olive oil in a skillet over medium heat and cook the patties for about 3 minutes on each side, until golden brown.
Step 5
Want a delicious dip for fresh, raw veggies? The chickpea and spice puree from the food processor makes a delicious hummus.
rebecca’s notes
Step 6
If you want to cook just a few patties, pop them in your toaster oven. To freeze these burgers, either cooked or uncooked, stack them up with parchment paper between the burgers, then wrap first in plastic wrap, then in foil. The parchment paper makes it easy to remove the desired number of burgers from the bundle. Once thawed, cooked burgers can be reheated at 350°F for 15 minutes, and uncooked burgers can be baked as above, at 375°F for 22 to 25 minutes.
storage
Step 7
Store in a covered container in the refrigerator for 3 to 5 days. Burgers can also be frozen in cooked or uncooked form for 2 months (see Rebecca’s Notes).
nutrition information
Step 8
(per serving)
Step 9
Calories: 100
Step 10
Total Fat: 3.5g (0.5g saturated, 2g monounsaturated)
Step 11
Carbohydrates: 15g
Step 12
Protein: 3g
Step 13
Fiber: 3g
Step 14
Sodium: 223mg
