03 Sep Chickpea Burgers
Did you know certain foods can add to a better night’s rest? Studies have shown tart cherry juice and jasmine rice, and the nutrients in fish, yogurt, wholegrains, kale, bananas, chickpeas and fortified cereals to lead to a more restful night’s sleep. Try yummy chickpea burgers!
These burgers are similar to falafel, but with the added whole-grain goodness of brown rice and wheat germ. Serve them on pita breads or choose a gluten free option with thick slices of tomato and a dab of plain yogurt!
• 2 tablespoons sesame seeds
• 1 tablespoon ground coriander
• 1 tablespoon ground cumin
• 2 teaspoons canola oil
• 4 scallions, chopped
• 3 cloves garlic, minced
• 1 15-ounce can chickpeas, rinsed
• 1 cup cooked brown rice
• 2/3 cup wheat germ, divided
• 3 tablespoons lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 6-inch whole-wheat pita breads, warmed
• 8 slices tomato
• 1 cup baby spinach
• 4 tablespoons nonfat plain yogurt
1. Heat a small skillet over low heat. Add sesame seeds and toast, stirring, until golden brown, 2 to 4 minutes. Add coriander and cumin; cook, stirring, until fragrant, 10 to 20 seconds more. Transfer to a plate and let cool. Grind with a mortar and pestle or in a spice mill or clean coffee grinder; set aside.
2. Add oil to the pan and heat over medium heat. Add scallions and garlic; cook, stirring, until softened, about 2 minutes. Set aside.
3. Position rack in upper third of oven; preheat broiler. (Alternatively, preheat a grill to medium-high.)
4. Coarsely mash chickpeas in a medium bowl with a potato masher. Stir in rice, 1/3 cup wheat germ, lemon juice, salt, pepper, the reserved spice mixture and the scallion mixture; mix well. Shape the mixture into four 3/4-inch-thick patties. Place the remaining 1/3 cup wheat germ in a shallow dish and dredge the patties, pressing the wheat germ onto them firmly. If broiling, place the patties on a lightly oiled rack set on a baking sheet. (If grilling, oil the grill rack; see Tip.)
5. Broil (or grill) the patties until browned and heated through, about 3 minutes per side. Tuck the burgers into pitas with tomato slices, spinach and yogurt.
Nutrition Per serving: 478 calories; 10 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 82 g carbohydrates; 1 g added sugars; 20 g protein; 15 g fiber; 813 mg sodium; 693 mg potassium. Nutrition Bonus: Folate & Magnesium (45% daily value), Zinc (40% dv), Iron (38% dv), Vitamin C (32% dv), Vitamin A (23% dv), Potassium (20% dv), Calcium (17% dv).