Under 30 Minutes

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.

  • Prep:
  • Total Time:
  • Servings: 4
Mediterranean Chickpea Burgers

Source: Everyday Food, March 2011

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

Directions

  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.

Cook's Note

Unlike most whole grains, you barely need to cook bulgur -- simply cover it with boiling water and let sit for 10 minutes.

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