Health

Quinoa and Chickpea Burgers

quinoa-chickpea-burger Photo: William Meppem

Ingredients

  • 1/2 cup white quinoa
  • 1 cup low-sodium vegetable broth
  • 2 small slices whole-wheat bread
  • 1 14-oz. can chickpeas, drained and rinsed
  • 1 large egg
  • 1/4 cup cilantro leaves
  • 1 teaspoon cumin
  • 1 small red chile
  • Salt and freshly cracked black pepper
  • 1 tablespoon vegetable oil
  • 4 small whole-wheat pitas, for serving
  • Salad greens, sliced avocado, sliced tomato and mayonnaise or yogurt, for serving, optional

Preparation


1. In a saucepan, bring quinoa and broth to a boil over medium-high heat. Cover, reduce heat to low and cook until all broth has been absorbed, about 15 minutes. Let cool slightly.

2. In a food processor, process bread until fine bread crumbs form. Add chickpeas, quinoa, egg, cilantro, cumin, chile, salt and pepper and process in short bursts until mixture is finely chopped. Shape mixture into 4 patties. Brush patties with oil and cook in a nonstick frying pan over medium-high heat until golden, about 4 minutes per side.

3. Serve patties with pitas and, if desired, greens, avocado, tomato and mayonnaise or yogurt.


  • Prep Time:
  • Cook Time:
  • Yield: Serves: 4

Nutritional Information

Calories per serving: 345
Fat per serving: 9g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 0.0g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 14g
Carbohydrate per serving: 53g
Fiber per serving: 5g
Cholesterol per serving: 47mg
Iron per serving: 3mg
Sodium per serving: 410mg
Calcium per serving: 72mg

Good to Know

Swap out your usual beef burgers with this quinoa and chickpea version for a meatless meal your whole family will enjoy.

 

This Recipe Is

Adapted with permission from Fresh and Light, by Donna Hay. Copyright 2012.