CHICKPEA-BROCCOLI BURGERS
Serve these hearty but low-fat burgers on a wheat roll with thinly sliced onion, watercress, sweet mustard and whatever other toppings inspire you. Makes about 9 burgers.
Provided by BeccaB3c
Categories One Dish Meal
Time 1h25m
Yield 8-9 serving(s)
Number Of Ingredients 10
Steps:
- In small saucepan, bring couscous and water to a boil; turn off heat, cover and let stand until liquid is absorbed and couscous is tender, about 10 minutes- Reserve 1 cup couscous and save remaining for another use.
- Meanwhile, steam broccoli until tender, 5 to 7 minutes- Remove from steamer and set aside to cool.
- In medium skillet, heat oil over medium heat. Add onion and cook, stirring often, until soft, about 5 minutes- Stir in cumin.
- Remove from heat and allow to cool.
- Preheat oven to 400 degrees, then line a large cookie sheet with foil, and dust with breadcrumbs.
- In food processor, combine couscous, broccoli, onions, chickpeas and tahini- Process until blended, stopping to scrape down sides of bowl when necessary.
- Transfer mixture to large bowl.
- Gradually add 1/4 cup bread crumbs- Add enough additional bread crumbs until mixture is stiff enough to form into patties but still moist- Season with salt.
- Shape mixture into 3-inch patties (1/2-inch thick).
- Put patties on prepared cookie sheet- Bake until lightly browned on both sides about 50 minutes, turning once halfway.
- They can be served at this point or grilled or broiled until crispy for 1 or 2 minutes per side.
Nutrition Facts : Calories 142.3, Fat 3, SaturatedFat 0.4, Sodium 167.4, Carbohydrate 24.4, Fiber 3.2, Sugar 1.1, Protein 5.1
ROASTED BROCCOLI CHICKPEA BURGERS WITH SPICY CASHEW MAYO
These firm, hearty broccoli burgers are the perfect meatless meal paired with decadent dairy-free cashew mayo!
Provided by Alexis Joseph, MS, RD, LD
Categories Main Meal
Time 32m
Yield 4
Number Of Ingredients 13
Steps:
- Preheat oven to 400F.
- Place broccoli florets on a baking sheet lined with a Silipat or parchment paper. Spray with olive oil spray or drizzle with a bit of oil. Bake for 15 minutes and then set aside to cool.
- Heat a large pan sprayed with oil over medium heat. Place cooled broccoli florets, chickpeas, flax, worcestershire sauce, hot sauce, dijon, garlic, salt, and pepper in a large food processor. Process until well-combined.
- Stir in breadcrumbs by hand. Form into four tightly packed patties.
- Cook for six minutes per side (12 minutes total). Serve on whole-grain buns with spicy cashew mayo and extra hot sauce.
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