Garbanzo Burgers

27 minutes Prep: 15 minutes Cook: 12 minutes

172 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

1/3	cup	cottage cheese (low-fat 1%)
1/4	cup	liquid egg substitute	fat-free, or two lightly beaten egg whites
2	tablespoons	parsley leaves	finely snipped
1	teaspoon	cumin
1	teaspoon	coriander	ground
2	cloves	garlic	minced
3/4	teaspoon	chili powder
1/4	teaspoon	sesame oil
1	cup	chickpeas (garbanzo beans)	cooked or canned , rinsed and drained
1/2	cup	wheat germ	toasted
4	each	pita bread, whole wheat	pockets
1	large	tomato	chopped
2	each	scallions, spring or green onions	chopped
1	x	alfalfa sprouts
1	x	yogurt, low-fat

Directions

In a blender or food processor, process the cottage cheese, egg substitute or egg whites, parsley, cumin, coriander, garlic, chili powder and sesame oil on medium speed until smooth.

Add the chickpeas and process on low speed until smooth.

Stir in the wheat germ.

Coat a medium skillet with nonstick spray.

Heat the skillet over medium heat.

Form the bean mixture into four burgers and add the burgers to the skillet.

Cook until the burgers and golden and cooked through, about 6 minutes on each side.

Serve in the pita pockets with the tomatoes, scallions and sprouts.

Top each with a dollop of the yogurt.

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Nutrition Facts

Serving Size 169g

Amount per Serving

Calories 172 18% of calories from fat

	% Daily Value*
Total Fat 3.0g	5%
Saturated Fat 1.0g	3%
Trans Fat 0.0g
Cholesterol 1mg	0%
Sodium 221mg	9%
Total Carbohydrate 26.0g	9%
Dietary Fiber 6.0g	23%
Sugars 2.0g
Protein 12.0g	23%

Vitamin A	16%		Vitamin C	22%
Calcium	7%		Iron	16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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