Chickpea Burgers with Yogurt Sauce

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Chickpea Burgers with Yogurt Sauce

Ingredients:

For the Chickpea Burgers:

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 small carrot, grated
  • 1 small zucchini, grated
  • 1/4 cup breadcrumbs
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 large egg
  • 2 tablespoons olive oil, for frying

For the Yogurt Sauce:

  • 1 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh dill, chopped
  • 1 small clove garlic, minced
  • Salt and pepper, to taste

For Serving:

  • Burger buns or whole-grain rolls
  • Lettuce leaves
  • Tomato slices
  • Red onion slices

Instructions:

Preparing the Chickpea Burgers:

  1. Mash the Chickpeas:
    • In a large bowl, mash the chickpeas using a fork or potato masher until they are mostly smooth with some chunks remaining.
  2. Add Vegetables and Herbs:
    • Add the finely chopped onion, minced garlic, grated carrot, grated zucchini, chopped parsley, and chopped cilantro to the mashed chickpeas. Mix well.
  3. Add Breadcrumbs and Spices:
    • Stir in the breadcrumbs, ground cumin, ground coriander, smoked paprika, salt, and black pepper. Mix until all the ingredients are well combined.
  4. Bind the Mixture:
    • Crack the egg into the mixture and mix thoroughly to ensure everything is well bound. If the mixture feels too wet, add a little more breadcrumbs until it holds together.
  5. Form Patties:
    • Divide the mixture into 4 equal portions and shape each portion into a patty. Place the patties on a plate and refrigerate for at least 30 minutes to firm up.
  6. Cook the Patties:
    • Heat the olive oil in a large skillet over medium heat. Once hot, add the patties and cook for about 4-5 minutes on each side, or until golden brown and heated through. Be gentle when flipping to prevent them from falling apart.

Preparing the Yogurt Sauce:

  1. Mix the Sauce:
    • In a small bowl, combine the Greek yogurt, lemon juice, chopped dill, and minced garlic. Season with salt and pepper to taste. Mix well until all ingredients are incorporated.

Assembling the Burgers:

  1. Prepare the Buns:
    • Toast the burger buns or whole-grain rolls until lightly browned.
  2. Assemble:
    • Place a lettuce leaf on the bottom half of each bun. Top with a chickpea patty, followed by tomato slices and red onion slices.
  3. Add the Sauce:
    • Spoon a generous amount of yogurt sauce over the veggies and top with the other half of the bun.

Methods:

  1. Refrigeration: Chilling the patties before cooking helps them firm up, making them easier to handle and preventing them from falling apart during cooking.
  2. Grating Vegetables: Grating the carrot and zucchini allows them to mix well with the chickpeas, adding moisture and texture to the patties.
  3. Using Fresh Herbs: Fresh parsley and cilantro add a bright, fresh flavor that complements the spices in the patties.

Benefits:

  • Protein-Packed: Chickpeas provide a good source of plant-based protein.
  • Nutrient-Rich: The inclusion of fresh vegetables and herbs adds vitamins, minerals, and antioxidants.
  • Low in Fat: These burgers are lower in fat compared to traditional meat burgers, especially when paired with a light yogurt sauce.
  • Fiber-Rich: Chickpeas and vegetables are high in dietary fiber, promoting digestive health.
  • Flavorful and Satisfying: The combination of spices, fresh herbs, and creamy yogurt sauce creates a flavorful and satisfying meal.

Enjoy these delicious Chickpea Burgers with Yogurt Sauce as a healthy and flavorful alternative to traditional burgers!

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