Best 2 Mediterranean Chickpea Burgers Recipes
Dive into the vibrant flavors of the Mediterranean with our specially curated selection of chickpea burger recipes. These burgers are a delightful blend of chickpeas, herbs, and spices, capturing the essence of the Mediterranean cuisine. Whether you're a seasoned vegetarian or simply looking for a healthier alternative, these chickpea burgers offer a satisfying and nutritious meal option. Get ready to embark on a culinary journey, as we explore the diverse flavors and techniques that make these burgers a must-try.
Let's cook with our recipes!
MEDITERRANEAN CHICKPEA BURGERS
Chickpeas and bulgur add a nutty flavor and extra protein to ground beef (and makes the meal more cost-effective) in these Mediterranean-inspired burgers.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Meat & Poultry Beef Recipes Ground Beef Recipes
Time 20m
Number Of Ingredients 11
Steps:
- In a small bowl, mash feta with the back of a fork until smooth. Stir in yogurt and season with salt and pepper. Set aside.
- In small heatproof bowl, combine bulgur and 1/2 cup boiling water. Cover with plastic wrap and let sit 10 minutes. Meanwhile, in a food processor, pulse chickpeas until coarsely chopped. Transfer to a large bowl and add beef and mint. Drain bulgur and add to chickpea mixture. With your hands, mix until mixture is evenly combined and holds together when pressed into a ball. Divide into four 1-inch-thick patties and season with salt and pepper.
- Lightly coat a large nonstick skillet with cooking spray and heat over medium-high. Add patties and cook until browned and crispy on the outside and cooked through, 8 to 10 minutes, flipping once. Serve on buns with sliced cucumber, tomato, and feta-yogurt sauce.
Nutrition Facts : Calories 525 g, Fat 13 g, Fiber 9 g, Protein 29 g
MEDITERRANEAN CHICKPEA BURGERS
Steps:
- In a small bowl, mash feta with the back of a fork until smooth. Stir in yogurt and season with salt and pepper. Set aside. In small heatproof bowl, combine bulgur and 1/2 cup boiling water. Cover with plastic wrap and let sit 10 minutes. Meanwhile, in a food processor, pulse chickpeas until coarsely chopped. Transfer to a large bowl and add beef and mint. Drain bulgur and add to chickpea mixture. With your hands, mix until mixture is evenly combined and holds together when pressed into a ball. Divide into four 1-inch-thick patties and season with salt and pepper. Lightly coat a large nonstick skillet with cooking spray and heat over medium-high. Add patties and cook until browned and crispy on the outside and cooked through, 8 to 10 minutes, flipping once. Serve on buns with sliced cucumber, tomato, and feta-yogurt sauce.
Tips:
- For the best flavor, use fresh, high-quality ingredients. This means using ripe chickpeas, fresh vegetables, and aromatic herbs.
- Don't over-process the chickpeas. You want them to hold their shape in the burgers, so don't puree them completely.
- Use a food processor or blender to make the chickpea mixture smooth and consistent. This will help the burgers hold together better.
- Season the chickpea mixture generously with spices and herbs. This will give the burgers a lot of flavor.
- Form the burgers gently and carefully. Don't overwork the mixture, or the burgers will be tough.
- Cook the burgers over medium heat until they are golden brown and cooked through. Don't overcrowd the pan, or the burgers will steam instead of fry.
- Serve the burgers immediately with your favorite toppings. Some popular choices include hummus, tahini sauce, tzatziki sauce, and pickled vegetables.
Conclusion:
Mediterranean chickpea burgers are a delicious and healthy alternative to traditional beef burgers. They are packed with protein, fiber, and vitamins, and they are also relatively low in calories and fat. These burgers are perfect for a quick and easy meal, and they can be enjoyed by people of all ages.
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