Real Food: Chickpea Burgers with Cucumber sauce

I started following the Jillian Michaels food plan about 2 months ago. I will tell you that honestly this is the first time I have followed a meal plan and NOT been bored!!  I get to choose what I like from her recipes, although for the first 6 weeks I followed her meal plan strictly.  Now I have learned portion and meals so  can modify and substitute proteins and veggies!  One of the recipes I really love is Chickpea burgers!  In the JM recipe she uses 19 oz of chickpeas and a tahini sauce.  I use 15 ounces of chickpeas and I make a homemade Tzatiki , aka cucumber yogurt sauce.  I prefer the tanginess and crunch of the Tzatiki with the smoothness of the chickpea for some texture and taste variety.  I also like to put sliced tomatoes on the burger.  VERY yummy!

Chickpea Burgers with Cucumber Yogurt sauce

  • 15 ounce(s) beans, garbanzo (chickpeas)
  • 2 scallion(s) (green onions)
  • 1 egg(s)
  • 2 tablespoon flour, white whole wheat
  • 1 tablespoon oregano, fresh, chopped
  • 1/2 teaspoon cumin, ground
  • 1/4 teaspoon salt
  • 2 tablespoon oil, olive, extra-virgin
  • 2 pita, 100% whole-wheat
  • 1/2 cup(s) yogurt, low-fat plain, drained
  • 1/2 cucumber, chopped and seeded
  • 1 tablespoon lemon juice
  • 1 tablespoon low fat sour cream
  • 1/4 teaspoon salt

Preparation

To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) I tend to process until it is smooth, but coarse is okay as well.  Form into 4 patties.Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.To prepare sauce: Meanwhile, combine yogurt, chopped cucumber, lemon juice, sour cream and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce. Sliced tomatoes are quite delicious on this sandwich also.To make ahead: Cover and refrigerate the uncooked burger mixture and sauce for up to 2 days.

Ingredients for burger

Ingredients for burger

Place chickpeas, scallion, cumin, four, egg, oregano and salt into the processor:

Chickpeas

Chickpeas

Peas and scallions

Peas and scallions and egg

Peas, scallion, egg and flour

Peas, scallion, egg and flour

peas, scallion, egg, flour and oregano

peas, scallion, egg, flour and oregano

fresh oregano from the garden

fresh oregano from the garden

Peas, scallion, egg, flour, oregano, cumin and salt

Peas, scallion, egg, flour, oregano, cumin and salt

all blended up.  Can be smooth or coarse

all blended up. Can be smooth or coarse

I then divide the mixture into 4 sections for making the patties.

divide into 4 sections

divide into 4 sections

I then scoop each section and make a patty, that is placed into a hot pan with a little EVOO.

scooping patties

scooping patties

Two in the pan

Two in the pan

all 4 in the pan

all 4 in the pan

Cook them for 4-5 minutes on one side, then flip and cook for 4 more minutes until brown and crispy.

crispy...yum!

crispy…yum!

For the sauce I take the yogurt and drain it.  I think the texture of the tzatiki is better when the yogurt is thicker. There are many different methods people use to drain the yogurt.  Mine is pretty low tech.  I put two paper towels in a plastic container and place a rubber band around the top of the paper towels to hold them in place.  That way the yogurt can drain into the bottom of the container.  I use plain nonfat yogurt.  It is best to let it drain for at least 30 minutes to an hour.

yogurt with paper towels and a rubber band.

yogurt with paper towels and a rubber band.

whey from yogurt after draining.

whey from yogurt after draining.

While the yogurt is draining I take a cucumber, peel it and slice it in half and remove the seeds.  I rough chop it and place it into a food processor where I blend it up.  This creates a lot of cucumber “water”. You can drain it the same way you drained the yogurt or just squeeze it out.

cuke in processor.

cuke in processor.

After processing.  See the liquid.  I usually just squeeze it out.

After processing. See the liquid. I usually just squeeze it out.

I mix the lemon juice, salt, sour cream, processed cucumber and drained yogurt together in a bowl

before mixing

before mixing

after mixing.

after mixing.

Quite often I make the sauce first and pop it into the fridge so the flavors can “shake hands” as my mother would say.  Then I make the burgers.  It is also a nice contrast to have the cool sauce on a hot burger.

Finally I put the burger into a pita:

burger in small whole wheat pita

burger in small whole wheat pita

Top with a tablespoon of sauce:

put 1 or 2 tablespoons of sauce on top

put 1 or 2 tablespoons of sauce on top

And finally top with some sliced tomatoes.  I picked this yellow tomato from the garden.  Yellow tomatoes are lower in acid, but taste just as yummy as a red tomato!

YUM!!  Enjoy!

YUM!! Enjoy!

This burger in a pita with sauce is a very reasonable 375 calories!  It is very filling and wonderful lunch or dinner meal!

Enjoy!!

 

 

 

 

 

 

 

 

 

 

 

 

 

One response to “Real Food: Chickpea Burgers with Cucumber sauce

  1. I haven’t tried a chickpea sandwich filling was tzatziki. I have shared this recipe on my July Real Food Meal Plan.
    Melissa French, The More With Less Mom recently posted..July Real Food Meal Plan – flexible, frugal monthly meal plan with printable PDFMy Profile

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