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Mediterranean Chickpea Burgers – Click SHOW MORE for the Full Recipe
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INGREDIENTS:
2 (15-ounce) cans no-salt-added chickpeas
1 tablespoon grated lemon zest
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
½ cup whole-wheat panko breadcrumbs
¼ cup snipped fresh parsley
2 tablespoons snipped fresh oregano
4 cloves garlic, minced
¼ teaspoon sea salt
1 red bell pepper, quartered
1 cup sliced red onion
1½ cups fresh arugula
3 vegan whole-wheat hamburger buns, split and toasted
6 tablespoons roasted red pepper hummus
Lemon wedges
DIRECTIONS:
1) Drain the chickpeas, reserving 3 to 4 tablespoons of the liquid. In a food processor, combine the chickpeas, lemon zest, 2 tablespoons of the lemon juice, breadcrumbs, parsley, oregano, garlic, and salt. Process for 2 minutes or until smooth, adding the reserved chickpea liquid, 1 tablespoon at a time, until mixture begins to come together. Form into six ¾-inch-thick patties.
2) Heat a 12-inch nonstick skillet over medium heat. Add the bell pepper, onion, and ¼ cup water. Cook, covered, for 8 minutes or just until tender, turning once. Cook, uncovered, for 2 to 3 minutes more or until liquid is evaporated and vegetables are starting to brown. Remove from skillet. Wipe out skillet with a paper towel. Add patties, and cook over medium-high heat for 10 to 12 minutes or until golden and heated through, turning once.
3) Cut the bell pepper quarters into thin strips. Toss the arugula with the remaining 1 tablespoon of lemon juice. Spread cut sides of the buns with hummus. Serve patties open-faced on the bun halves, topped with the bell pepper, onion, and arugula. Serve with lemon wedges.
About Forks Over Knives’ Recipe:
Forks Over Knives recipes and articles are created by a large community of chefs, authors, doctors, and other health professionals representing an array of specialties, from preventive and lifestyle medicine to nutrition, cardiology, psychology, and more.
