Chickpea Burgers

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Deep-fried chickpea croquettes called falafel are a Middle Eastern specialty and are also a popular street food in Canada’s urban areas. Here we form falafel mixture into patties instead of croquettes and reduce the fat by frying in a nonstick pan.

Tags: Intermediate, 30 mins, Entrées, Vegetables, Pasta & Noodles, Beans, Fry, President's Choice Blue Menu, High Fibre, Vegetarian
Serves: 6
Skill level: Intermediate
Prep time: 20  minutes
Cooking time: 10  minutes
Total: 30  minutes
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Additional Information

Ingredients

1/2 cup (125 mL) PC Memories Of® Marrakech Whole Wheat Couscous
1 can (540 mL) PC Organics Chickpeas rinsed and drained
1/4 cup (50 mL) PC Sliced Sweet Roasted Red Peppers , drained
2 green onions, chopped
1/4 cup (50 mL) roughly chopped fresh mint
Juice of 1 lemon
1 egg white
2 tbsp (25 mL) PC Blue Menu Just Almonds Almond Butter - Smooth
6 PC Thins whole grain round white buns
1 large tomato, sliced
4 leaves lettuce

Instructions

  1. Place couscous in heatproof bowl or small saucepan. Cover with 1/2 cup (125 mL) boiling water. Cover and let stand for 10 minutes.
  2. Place chickpeas, red peppers, green onions, mint, lemon juice, egg white and almond butter in food processor. Pulse on and off until mixture is blended but still chunky, scraping down side of bowl as necessary. Scrape mixture into large bowl.
  3. Uncover couscous and fluff with a fork. Add to chickpea mixture and mix well. Divide into 6 equal portions. Form each portion into a patty 5-inches (12 cm) across and 1/4 inch (5 mm) thick.
  4. Heat large nonstick frying pan over medium heat. In batches, cook falafel patties for 5 minutes per side or until crisp and starting to brown. Serve on buns with tomato and lettuce. Serve with PC Blue Menu Raita, if desired.

 

 

Chef's Tips

For a delicious sauce alternative to PC Blue Menu Raita, place 1 cup (250 mL) PC All Natural 1% Yogurt in a sieve lined with a paper coffee filter. Place over bowl. Place in refrigerator to drain overnight. Discard liquid. Transfer drained yogurt to a bowl; stir in 1 tsp (5 mL) PC Blue Menu Smooth Almond Butter, 1 tsp (5 mL) PC Louisiana Hot Sauce and a pinch of salt.

Nutritional Information

Per serving:
Calories 420 Cal
Fat 7 g
Sodium 540 mg
Carbohydrate 72 g
Fibre 9 g
Protein 17 g