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Greek Chickpea & Walnut Burgers Recipe

Greek Chickpea & Walnut Burgers Recipe

"Even meat eaters love this easy vegetarian burger." Top with cucumber sauce or simply use lettuce and tomato. Jess Apfe, Berkeley, California
TOTAL TIME: Prep: 30 min. + chilling Grill: 10 min. YIELD:5 servings

Ingredients

  • 2 eggs
  • 1/2 cup dry bread crumbs
  • 1/2 cup chopped walnuts
  • 1 medium carrot, shredded
  • 1/3 cup crumbled reduced-fat feta cheese
  • 1/4 cup coarsely chopped onion
  • 1/4 cup Greek olives
  • 4 sprigs fresh parsley, stems removed
  • 1 tablespoon lemon juice
  • 2 garlic cloves, minced
  • 1/4 teaspoon each salt and pepper
  • 1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
  • TZATZIKI SAUCE:
  • 1 cup finely chopped cucumber
  • 1/2 cup reduced-fat plain yogurt
  • 1/4 cup fat-free sour cream
  • 1 tablespoon minced fresh mint or 1 teaspoon dried mint
  • 1 tablespoon lemon juice
  • 1 garlic clove, minced
  • 1/4 teaspoon salt
  • BURGERS:
  • 5 whole wheat hamburger buns, split
  • 5 lettuce leaves
  • 5 slices tomato

Directions

  • 1. In a food processor, combine the first 11 ingredients; cover and pulse four times. Add chickpeas; pulse until chopped. Refrigerate for at least 45 minutes. Combine the sauce ingredients; refrigerate until serving.
  • 2. Shape chickpea mixture by 2/3 cupfuls into patties. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack.
  • 3. Grill burgers, covered, over medium heat or broil 4 in. from the heat for 3-5 minutes on each side or until a thermometer reads 160°.
  • 4. Serve on buns with lettuce and tomato; top each with 1/4 cup tzatziki sauce. Yield: 5 servings.

Nutritional Facts

1 burger equals 425 calories, 17 g fat (3 g saturated fat), 93 mg cholesterol, 908 mg sodium, 53 g carbohydrate, 9 g fiber, 19 g protein.

Wine Pairings

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.