Chickpea Burgers with Mint Raita

Chickpea Burgers with Mint Raita
Staff Writer
MeatlessMonday.com

This recipe is not another boring vegetarian variation of a burger. Flavored with cumin, paprika, and mint, ground chickpeas are tossed with crunchy walnuts before they are seared to perfection. Topped with a cool and refreshing mint raita, these chickpea burgers could even satisfy the most carnivorous burger fan. 

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4
Servings
253
Calories Per Serving
Deliver Ingredients

Ingredients

For the mint raita

  • 1  Cup  low-fat plain Greek yogurt
  • 1/3  Cup  mint leaves, minced
  • 2  Tablespoons  lemon juice
  • 1/2  clove garlic, minced
  • 1/2  Teaspoon  salt

For the chickpea burgers

  • 1/2  Cup  walnuts
  • cloves garlic
  • shallot
  • One  15-ounce can chickpeas, drained and rinsed
  • 1/4  Cup  mint, minced
  • 1  Tablespoon  parsley
  • 1/2  Teaspoon  salt
  • 1/2  Teaspoon  cumin
  • 1/4  Teaspoon  paprika
  • 1/2  Cup  breadcrumbs
  • large egg, whisked
  • Oil, for preparing the pan or grill
  • whole-wheat burger buns
  • tomato, sliced

Directions

For the mint raita

Whisk the Greek yogurt, mint, lemon juice, garlic, and salt together in a medium bowl.

For the chickpea burgers

Place the walnuts in a small sauté pan over low heat. Toast, stirring frequently, for 3-5 minutes, or until the nuts are brown and fragrant. Chop the walnuts well and season with salt, to taste.

Place the shallot and garlic cloves into a food processor. Pulse until minced. Add the chickpeas, mint, and parsley to the food processor. Season with the salt, cumin, and paprika. Pulse to combine and distribute the ingredients evenly.

Transfer the chickpea mixture to a large mixing bowl. Fold in the toasted walnuts, breadcrumbs, and egg. Form the chickpea walnut mixture into 4 patties, cover, and refrigerate for several hours or overnight.

Place the oil in a skillet over medium heat or prepare the grill with a light layer of oil. Cook on both sides, for 3-5 minutes per side, or until both sides are well browned.

Preheat an oven to 350 degrees or keep the grill on medium heat.

If you’re using the oven, toast the whole-wheat buns in the oven for about 5 minutes, or until the buns are toasted. Place the browned chickpea burgers on a baking sheet and let them cook in the oven, while the burgers are toasting.

If you’re using a grill, toast the buns for about 5 minutes on the grill. Place the browned chickpea burgers back in the grill for 5 minutes, while the buns are toasting.

Place each chickpea burger onto a toasted bun bottom. Top each with a slice of tomato, a spoonful of mint raita, and the toasted bun top. 

Nutritional Facts

Total Fat
6g
9%
Sugar
20g
22%
Saturated Fat
4g
17%
Cholesterol
5mg
2%
Carbohydrate, by difference
40g
31%
Protein
12g
26%
Vitamin A, RAE
54µg
8%
Vitamin C, total ascorbic acid
8mg
11%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
147mg
15%
Choline, total
8mg
2%
Fiber, total dietary
3g
12%
Folate, total
74µg
19%
Iron, Fe
5mg
28%
Magnesium, Mg
46mg
14%
Manganese, Mn
1mg
56%
Niacin
4mg
29%
Pantothenic acid
1mg
20%
Phosphorus, P
168mg
24%
Selenium, Se
12µg
22%
Sodium, Na
165mg
11%
Water
52g
2%
Zinc, Zn
1mg
13%

Chickpea Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Chickpea Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.