Chickpea Burgers with Mint Raita

Staff Writer
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
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
  • 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. 

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.

Nutritional Facts

Total Fat
17g
26%
Sugar
12g
N/A
Saturated Fat
4g
21%
Cholesterol
56mg
19%
Protein
22g
44%
Carbs
64g
21%
Vitamin A
69µg
8%
Vitamin B12
0.2µg
4%
Vitamin B6
0.3mg
16.9%
Vitamin C
12mg
21%
Vitamin D
0.3µg
0.1%
Vitamin E
2mg
8%
Vitamin K
27µg
34%
Calcium
247mg
25%
Fiber
10g
42%
Folate (food)
101µg
N/A
Folate equivalent (total)
181µg
45%
Folic acid
47µg
N/A
Iron
6mg
32%
Magnesium
68mg
17%
Monounsaturated
5g
N/A
Niacin (B3)
3mg
17%
Phosphorus
224mg
32%
Polyunsaturated
5g
N/A
Potassium
458mg
13%
Riboflavin (B2)
0.3mg
15.3%
Sodium
752mg
31%
Thiamin (B1)
0.5mg
32.3%
Zinc
2mg
12%

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