Garbanzo Burgers
Yield
4 servingsPrep
15 minCook
12 minReady
27 minLow in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ⅓ | cup |
cottage cheese (low-fat 1%)
|
|
| ¼ | 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 |
|
| ¾ | teaspoon |
chili powder
|
|
| ¼ | teaspoon |
sesame oil
|
|
| 1 | cup |
chickpeas (garbanzo beans)
cooked or canned , rinsed and drained |
|
| ½ | cup |
wheat germ
toasted |
|
| 4 | each |
pita bread, whole wheat
pockets |
* |
| 1 | large |
tomatoes
chopped |
|
| 2 | each |
scallions, spring or green onions
chopped |
|
| 1 | x |
alfalfa sprouts
|
*
|
| 1 | x |
yogurt, low-fat
|
* |
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 79 | ml |
cottage cheese (low-fat 1%)
|
|
| 59 | ml |
liquid egg substitute
fat-free, or two lightly beaten egg whites |
|
| 3E+1 | ml |
parsley leaves
finely snipped |
|
| 5 | ml |
cumin
|
|
| 5 | ml |
coriander
ground |
|
| 2 | cloves |
garlic
minced |
|
| 3.8 | ml |
chili powder
|
|
| 1.3 | ml |
sesame oil
|
|
| 237 | ml |
chickpeas (garbanzo beans)
cooked or canned , rinsed and drained |
|
| 118 | ml |
wheat germ
toasted |
|
| 4 | each |
pita bread, whole wheat
pockets |
* |
| 1 | large |
tomatoes
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.
