Garbanzo Bean Burgers
TOTAL TIME: Prep: 25 min. Cook: 10 min.
YIELD: 4 servings.
These chickpea burgers are totally awesome. I think I’d rather have one than any cheeseburger at a restaurant. They really rock! —Berea Rider, East Point, Kentucky
Ingredients
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1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
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3 tablespoons water
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1 teaspoon lemon juice
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1 cup dry bread crumbs
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1 large egg
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1 teaspoon Italian seasoning
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1/2 teaspoon garlic powder
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1/2 teaspoon onion powder
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Dash crushed red pepper flakes
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2 tablespoons canola oil
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4 whole wheat or whole grain hamburger buns, split and toasted
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4 slices reduced-fat American cheese
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Optional toppings: Dill pickle slices, fat-free mayonnaise, ketchup, sliced red onion, lettuce and sliced tomato
Directions
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1.
Place the beans, water and lemon juice in a food processor; cover and process until blended. Transfer to a large bowl. Add the bread crumbs, egg and seasonings; mix well. Shape into 4 patties.
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2.
In a large cast-iron or other heavy skillet, cook patties in oil in batches until lightly browned, 3-4 minutes on each side. Serve on buns with cheese. Top as desired.
Nutrition Facts
1 burger: 447 calories, 16g fat (3g saturated fat), 50mg cholesterol, 807mg sodium, 60g carbohydrate (10g sugars, 9g fiber), 17g protein.
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