SandwichesMarch 06, 2014
Calories
207
Sodium
423mg
17% DV
Fat
4g
6% DV
Protein
6g
12% DV
Carbs
40g
13% DV
Fiber
16g
65% DV
Chickpea Burger
3
a high fiber chickpea burger
4
2 tablespoons sesame seeds
1 tablespoon ground coriander
1 tablespoon ground cumin
2 teaspoons canola oil
4 scallions, chopped
3 cloves garlic, minced
1 15-ounce can chickpeas, rinsed
1/3 cup flour
2/3 cup ground high fiber cereal, divided
3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 6-inch whole-wheat pita breads
1 tablespoon ground coriander
1 tablespoon ground cumin
2 teaspoons canola oil
4 scallions, chopped
3 cloves garlic, minced
1 15-ounce can chickpeas, rinsed
1/3 cup flour
2/3 cup ground high fiber cereal, divided
3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 6-inch whole-wheat pita breads
Heat a small skillet over low heat. Add sesame seeds and toast, stirring, until golden brown, 2 to 4 minutes. Add coriander and cumin; cook, stirring, until fragrant, 10 to 20 seconds more. Transfer to a plate and let cool. Grind with a mortar and pestle or in a spice mill or clean coffee grinder; set aside.
Add oil to the pan and heat over medium heat. Add scallions and garlic; cook, stirring, until softened, about 2 minutes. Set aside.
Position rack in upper third of oven; preheat broiler.
In a food processor stir in chick peas, flour, 1/3 cup cereal, lemon juice, salt, pepper, the reserved spice mixture and the scallion mixture; mix well. with wet hands Shape the mixture into four 3/4-inch-thick patties. place the patties on a lightly oiled rack set on a baking sheet. (If grilling, oil the grill rack)
Broil (or grill) the patties until browned and heated through, about 3 minutes per side. Tuck the burgers into pitas with spicy lime/avocado slaw.
Nutritions
Calories
207
Sodium
423mg
17% DV
Fat
4g
6% DV
Protein
6g
12% DV
Carbs
40g
13% DV
Fiber
16g
65% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat0.7200000000000002g3%
Polysaturated Fat1g6%
Monosaturated Fat2g15%
Cholesterol1mg0%
Sodium423mg17%
Potassium483mg13%
Protein6g12%
% DAILY VALUE*
Total Carbohydrate
Fiber16g65%
Sugar3g7%
Vitamin A1065IU21%
Vitamin B60.31000000000000005mg15%
Vitamin C25mg43%
Calcium345mg34%
Iron4mg26%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.