Mediterranean Chickpea Burgers

By kmad

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.

Ingredients

• 2 ounces feta cheese
• 1/4 cup low-fat plain yogurt
• Coarse salt and ground pepper
• 1/4 cup bulgur
• 1 can (15.5 ounces) chickpeas, rinsed and drained
• 1/2 pound ground beef chuck (95 percent lean)
• 1/3 cup roughly chopped mint leaves
• Nonstick cooking spray
• 4 hamburger buns, split and lightly toasted
• 1 small cucumber, thinly sliced
• 1 large tomato, sliced

Details

Servings 4

Preparation

Step 1

1.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.

2.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.

3.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.