Vegetarian Chickpea Burgers - 33g Carbs, 5g Fiber, 5g Sugar
From: www.forecast.diabetes.org
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Servings: 4
Serving Size: 1 burger
2 Tbsp olive oil, divided
1 small onion, diced
3 Tbsp minced celery
2 Tbsp minced red bell pepper
2 Tbsp minced parsley
2 garlic cloves, minced
2 tsp curry powder
1/2 tsp kosher salt
1/4 tsp ground cumin
1/4 tsp freshly ground black pepper
Pinch ground cayenne pepper
2 cups canned chickpeas, drained and rinsed
1 1/2 cups panko bread crumbs
1. In a skillet, heat 1 tablespoon of the oil over medium heat. Add
the onion and saute for 3 minutes. Add the celery, red pepper, parsley,
and garlic and saute for 2 minutes. Stir in the curry powder, salt,
cumin, black pepper, and cayenne and remove the skillet from the heat.
2. Puree the chickpeas in a food processor or blender. Pulse until you
have a coarse puree, adding a little water if necessary. In a mixing
bowl, combine the chickpea puree, the vegetable mixture, and the panko
bread crumbs and mix well.
3. Form the chickpea mixture into 4 patties. Heat the remaining oil
in a heavy skillet, preferably cast iron, over medium-high heat. Add
the patties to the skillet and cook for 5 to 6 minutes per side.
Servings: 4
Nutrition per Serving:
225 Calories, 8g Fat, 1.2g Sat Fat, 0mg Cholesterol, 33g Carbs, 5g Fiber,
5g Sugars, 345mg Sodium, 230mg Potassium, 6g Protein, 105mg Phosphorus
Exchanges: 2 Starch, 1 Vegetable, 1 Fat
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