Chickpea Burgers

Chickpea Burgers

Prep time:
30 minutes
| Serves:
6 servings

Recipe From: www.canadianliving.com
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Ingredients
  • Chickpeas: 1 can (540 ml) drained
  • Rice: 1 cup (250 ml) cooked
  • Onion: 1/3 cup (75 ml)
  • Carrots: 1/3 cup (75 ml)
  • Zucchini: 1/3 cup (75 ml)
  • Bread crumbs: ¼ cup (50 ml)
  • Eggs: 1 egg, beaten
  • Cloves garlic: 1 minced
  • Tahini: 2 tbsp (30 ml) or peanut butter
  • Lime juice: 1 tbsp (15 ml)
  • Salt: ½ tsp (2 ml)
  • Pepper: ¼ tsp (1 ml)
  • Dry mustard: ¼ tsp (1 ml)
  • Pita breads
Utensils
  • Potato masher
  • Large mixing bowl
Directions
  1. In large bowl and using potato masher, 2. Stir in rice, onion, carrot, zucchini, bread crumbs, egg, garlic, tahini, lemon juice, salt, pepper, and mustard.
  2. Shape into six ¾ inch (2 cm) thick patties.
  3. Place on a greased grill over medium-high heat; cook for about 5 minutes per side or until golden brown.
  4. Halve pita breads; place burger in each pocket.
  5. Serve with side salad and glass of milk to balance meal.
Nutrition Facts

per serving

Calories: 265 |

Protein: 11 g |

Fat: 5 g |

Carbohydrate: 44 g |

Kid Tip
Does your young athlete dislike chickpeas?
Have her help mash which may encourage her to taste her creation once cooked!

Food Guide Counter

1½ Grain Products Servings
¼ Vegetables and Fruit Serving
1 Meat and Alternatives Serving

Food Guide Counter

1½ Grain Products Servings
¼ Vegetables and Fruit Serving
1 Meat and Alternatives Serving