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Mediterranean Chickpea Burgers
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.
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- 2 oz. feta cheese
- 1/4 c. low-fat plain yogurt
- Coarse salt
- ground pepper
- 1/4 c. bulgur
- 1 can (15.5 ounces) chickpeas, rinsed and drained
- 1/2 lb. ground beef chuck (95 percent lean)
- 1/3 c. roughly chopped mint leaves
- nonstick cooking spray
- 4 hamburger buns, split and lightly toasted
- 1 small cucumber, thinly sliced
- 1 large tomato, sliced
Directions
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- Step 1In a small bowl, mash feta with the back of a fork until smooth. Stir in yogurt and season with salt and pepper. Set aside.
- Step 2In 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.
- Step 3Lightly 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.
These plug-ins are elegant!
