Ingredients
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2 tablespoons sesame seeds
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1 tablespoon ground coriander
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1 tablespoon ground cumin
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2 teaspoons canola oil
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4 scallions, chopped
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3 cloves garlic, minced
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1 15-ounce can chickpeas, rinsed
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1 cup cooked brown rice
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⅔ cup wheat germ, divided
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3 tablespoons lemon juice
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½ teaspoon salt
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¼ teaspoon freshly ground pepper
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4 6-inch whole-wheat pita breads, warmed
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8 slices tomato
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1 cup baby spinach
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4 tablespoons nonfat plain yogurt
Directions
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Heat a small skillet over low heat. Add sesame seeds and toast, stirring, until golden brown, 2 to 4 minutes. Add coriander and cumin; cook, stirring, until fragrant, 10 to 20 seconds more. Transfer to a plate and let cool. Grind with a mortar and pestle or in a spice mill or clean coffee grinder; set aside.
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Add oil to the pan and heat over medium heat. Add scallions and garlic; cook, stirring, until softened, about 2 minutes. Set aside.
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Position rack in upper third of oven; preheat broiler. (Alternatively, preheat a grill to medium-high.)
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Coarsely mash chickpeas in a medium bowl with a potato masher. Stir in rice, 1/3 cup wheat germ, lemon juice, salt, pepper, the reserved spice mixture and the scallion mixture; mix well. Shape the mixture into four 3/4-inch-thick patties. Place the remaining 1/3 cup wheat germ in a shallow dish and dredge the patties, pressing the wheat germ onto them firmly. If broiling, place the patties on a lightly oiled rack set on a baking sheet. (If grilling, oil the grill rack; see Tip.)
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Broil (or grill) the patties until browned and heated through, about 3 minutes per side. Tuck the burgers into pitas with tomato slices, spinach and yogurt.
Tips
Tip: Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Nutrition Facts (per serving)
474 | Calories |
10g | Fat |
81g | Carbs |
20g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Calories 474 | |
% Daily Value * | |
Total Carbohydrate 81g | 30% |
Dietary Fiber 15g | 52% |
Total Sugars 5g | |
Added Sugars 1g | 2% |
Protein 20g | 40% |
Total Fat 10g | 13% |
Saturated Fat 1g | 7% |
Cholesterol 0mg | 0% |
Vitamin A 1125IU | 23% |
Vitamin C 18mg | 20% |
Folate 181mcg | 45% |
Sodium 756mg | 33% |
Calcium 167mg | 13% |
Iron 7mg | 37% |
Magnesium 181mg | 43% |
Potassium 693mg | 15% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.