Ultimate Veggie Burger

These make great do-ahead meals, and you can store shaped, ready-to-cook patties in the refrigerator for a week’s worth of work lunches. Sprouted garbanzos are becoming more readily available, but if you can’t find them, canned or cooked garbanzos (chickpeas) will work great. Sprouting boosts their already fantastic nutritional value even more

2 1/2

cups

sprouted garbanzo beans (chickpeas or canned garbanzos), drained and rinsed

4

large eggs

1/2

tsp

fine-grain sea salt

1/3

cup

chopped fresh cilantro

1

onion, chopped

1

Grated zest of one large lemon

1

cup

micro sprouts, chopped (try brocolli, onion, or alfalfa sprouts – optional)

1

cup

toasted (whole-grain) bread crumbs

1

Tbs

extra-virgin olive oil (or clarified butter)

1

If you are using sprouted garbanzos, steam them until just tender, about 10 minutes. Most of you will be using canned beans, so jump right in and combine the garbanzos, eggs, and salt in a food processor. Puree until the mixture is the consistency of a very thick, slightly chunky hummus. Pour into a mixing bowl and stir in the cilantro, onion, zest, and sprouts. Add the breadcrumbs, stir, and let sit for a couple of minutes so the crumbs can absorb some of the moisture. At this point, you should have a moist mixture that you can easily form into twelve 1 1/2-inch-thick patties. I err on the moist side here, because it makes for a nicely textured burger. You can always add more bread crumbs a bit at a time to firm up the dough if need be. Conversely, a bit of water or more egg can be used to moisten the batter.

2

Heat the oil in a heavy skillet over medium low, add 4 patties, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown. Turn up the heat if there is no browning after 10 minutes. Flip the patties and cook the second side for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties. Carefully cut each patty in half, insert your favorite toppings and eat.

Servings: 6

Nutrition Facts

Serving size: 1/6 of a recipe (5 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories

211.47

Calories From Fat (33%)

68.74

% Daily Value

Total Fat 7.82g

12%

Saturated Fat 1.6g

8%

Cholesterol 141mg

47%

Sodium 242.02mg

10%

Potassium 316.4mg

9%

Total Carbohydrates 25.23g

8%

Fiber 6.29g

25%

Sugar 4.75g

 

Protein 11.4g

23%

Source

Source: 101 Cookbooks