4
1 rating

Chickpea Burgers with Mint Raita

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
488
Calories Per Serving

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
  • 2 cloves garlic
  • 1 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
  • 1 large egg, whisked
  • Oil, for preparing the pan or grill
  • 4 whole-wheat burger buns
  • 1 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
Servings4
Calories Per Serving488
Total Fat17g26%
Sugar12gN/A
Saturated4g21%
Cholesterol56mg19%
Protein22g44%
Carbs64g21%
Vitamin A69µg8%
Vitamin B120.2µg4%
Vitamin B60.3mg16.9%
Vitamin C12mg21%
Vitamin D0.3µg0.1%
Vitamin E2mg8%
Vitamin K27µg34%
Calcium247mg25%
Fiber10g42%
Folate (food)101µgN/A
Folate equivalent (total)181µg45%
Folic acid47µgN/A
Iron6mg32%
Magnesium68mg17%
Monounsaturated5gN/A
Niacin (B3)3mg17%
Phosphorus224mg32%
Polyunsaturated5gN/A
Potassium458mg13%
Riboflavin (B2)0.3mg15.3%
Sodium752mg31%
Thiamin (B1)0.5mg32.3%
Zinc2mg12%