Intro to Cooking: Chickpea Burgers
Canned beans are a college girls secret weapon to eating healthy. Okay, admittedly, sometimes they can be loaded with sodium and MSG, but as long as you rinse them thoroughly in a strainer, they are one of the healthiest cheap, quick foods out there. Chickpeas in particular are famous for being high in fiber and protein, two very necessary nutrients, as well as iron and phosphorus. They are well known for their use in hummus and falafel, but have a multitude of other uses that are just as delicious and easy.
Making burgers out of beans certainly isn’t new. However, I’m proud that these chickpea burgers have minimal ingredients for the college girl. Plus, once they are made and cooked, they can be kept in the fridge for a quick snack – cut in half and rolled up in a tortilla with some tzatziki sauce, cut in pieces and tossed over a salad. And, well, they’re delicious and vegetarian, so really, it’s a win-win situation.
⦁ 1 can of chickpeas, drained and rinsed
⦁ 2 teaspoons of cumin
⦁ 1 egg
⦁ ½ cup of roasted red pepper slices, diced (you can usually find these in the pickled vegetables section)
⦁ 6-8 tablespoons of Greek yogurt
⦁ ½ teaspoon of garlic powder
⦁ about 1 tablespoon of parmesan cheese
How to make it…
Place drained chickpeas in a large bowl and mash with a fork. (You can also use a blender or food processor if you have one, but a fork works just fine). You don’t need to get a smooth mash or anything, just crush them all up. Add the cumin and combine. In a small bowl, crack the egg and whisk gently. Add egg to the chickpeas and mix. After dicing the roasted red paper, fold into the chickpea mixture. Form the mixture into 2-3 larger burgers, or 5-6 small burgers.
Add a little bit of nonstick spray or olive oil to a small pan on medium high heat and cook the burgers for about 3-4 minutes on each side. Be careful, as these burgers can fall apart pretty easily. While they are cooking, combine the Greek yogurt, garlic powder, and parmesan cheese, as well as a little bit of pepper.
Serve burgers with the Greek yogurt on the side or a little dollop on top!
Note: These burgers last for about 3-4 days if stored in an airtight container or if wrapped individually in plastic wrap or aluminum foil!