Calories
Protein
Carbs
Fats
CHICKPEA BURGERS with CUMIN & MINT JOGURT (V)
Servings: 2
Nutritional values per serving:
calories 277, protein 15g, fat 8.1g (saturated 1.1g), carbs 40g (sugar 3g), sodium 1.13g
INGREDIENTS
- 1 tbsp olive oil
- 2 cloves of garlic, crushed
- ½ red onion, finely diced
- 125g mushrooms, finely diced
- 1 tbsp mild curry paste (or hot if you prefer)
- zest and juice of 1 lime (or ½ a lemon)
- ½ can (400g can) chickpeas, drained
- 1 egg, beaten
- 45g fresh breadcrumbs (preferably wholemeal)
- salt and freshly ground black pepper, to taste
To build the burger
- 3 tbsp low-fat Greek yoghurt (or fat-free if you prefer)
- pinch of ground cumin
- 1 tbsp fresh mint, finely chopped
- 2 seeded burger buns, sliced in half
- lettuce or rocket leaves
- sliced tomato
METHOD
- Heat 1 teaspoon of oil in a non-stick frying pan and sauté the garlic, onion and mushrooms for 5 to 6 minutes.
- Add the curry paste, lime zest and lime juice and continue to sauté for a further 2 to 3 minutes, or until the mixture is quite dry. Remove from the pan and set aside to cool.
- Mash the chickpeas with a potato masher. Add the egg, breadcrumbs and cooled mushroom mixture. Season to taste. Mix until well combined. If the mixture is still a little wet, add some more breadcrumbs.
- Shape the mixture into 2 patties and place in the fridge to firm up for 20 to 30 minutes.
- Heat the remaining oil over medium heat and fry the patties for 3 minutes on each side, or until nicely browned and crisp. Be gentle when turning the patties as they are a little fragile and try to only turn them once.
- Mix the yogurt, cumin and mint together in a bowl.
- Add lettuce to the burger bun and place the chickpea patty on top. Spoon a dollop of mint yoghurt over the patty and top with sliced tomato. Feel free to add any other toppings you fancy.
Paul Wallace
Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes
For other ideas also try BBC good food