Mediterranean Chickpea Burgers PRINT
- YIELD: 4 servings
Mixing chickpeas and bulgur into ground beef adds fiber and protein, and makes the meal more cost-effective. You can also use ground lamb or turkey in place of the beef.
Cook’s Note: Unlike most whole grains, you barely need to cook bulgur—simply cover it with boiling water and let sit for 10 minutes.
|2||ounces feta cheese|
|¼||cup low-fat plain yogurt|
|Coarse salt and ground pepper|
|1||can (15.5 ounces) chickpeas, rinsed and drained|
|½||pound ground beef chuck (95 percent lean)|
|⅓||cup roughly chopped mint leaves|
|Nonstick cooking spray|
|4||hamburger buns, split and lightly toasted|
|1||small cucumber, thinly sliced|
|1||large tomato, sliced|
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.