Sunday, December 11, 2011

Meatless Monday..Curried Chickpea Burgers

These chickpea burgers make for a great vegetarian meal, and are fast and easy to make. They have similar ingredients to falafel (fried chickpea batter), but instead of frying them, they are baked and have a wonderful curry flavor. They are especially good when paired with pita, tzatziki sauce, and a nice salad.

I can't express enough how good beans are for you.  If you like them, and who doesn't... then add them to almost any meal!  They are great in soups, salads, casseroles, and make great veggie burgers and dips!  Beans are filling because of their high protein and fiber content, but they are also a great source of complex carbs that digest slowly. 1/2 cup= 1 serving  (about 80 calories). 

Chickpea Burgers with Tzatziki Sauce and Pita
Serves 5

Ingredients:
1 12 oz can of garbanzo beans
2 cloves garlic, chopped
1 Tbsp olive oil
1/2 lemon, juiced
1 egg
1/4 cup breadcrumbs
1 Tbsp curry powder
1 tsp ground cumin
Pepper, to taste
3 whole wheat pitas, halved

Directions: 
Preheat the oven to 350.  Combine all ingredients in a blender or food processor and blend until it becomes a slightly chunky texture.  Make patties with about 1/2 cup of batter and place on a lined cookie sheet.  Bake for 20 minutes or until the edges and tops begin to brown. Warm pitas in tin foil. for the last 4 minutes.
Top with Tzatziki sauce (recipe below) and serve with  a salad.

Tzatziki Sauce
1 cup fat free plain greek yogurt
1 cucumber, peeled, seeded, and diced
1 Tbsp olive oil
1/2 lemon juiced
1 Tbsp fresh or dried dill
2 cloves garlic

Combine all ingredients in a blender or food processor and blend until smooth. Refrigerate for one hour to allow to set.

Nutrition Facts: 1 patty, 1/2 pita, and 2 Tbsp Tzatziki sauce
310 calories, 43 g carbohydrates, 7 g protein, 9 g fat, 9 g fiber, 245 mg sodium


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