![5771127.jpg](https://cdn.statically.io/img/www.eatingwell.com/thmb/ACveNSq0MByuKl_aLA_T-gaVlUY=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/5771127-b89da7c183cf406ca540364446837df8.jpg)
Ingredients
-
½ cup coarsely chopped onion
-
3 cloves garlic, crushed
-
1 medium jalapeño pepper, seeded and coarsely chopped
-
¾ cup fresh cilantro and/or parsley leaves
-
1 (15 ounce) can no-salt-added chickpeas, rinsed
-
2 teaspoons ground cumin
-
1 teaspoon ground coriander
-
¼ teaspoon baking soda
-
¼ teaspoon salt
-
⅓ cup dry whole-wheat breadcrumbs or gluten-free breadcrumbs
-
1 tablespoon extra-virgin olive oil
-
4 whole-wheat or gluten-free burger buns, split and toasted
Directions
-
Place onion, garlic, jalapeño and cilantro (or parsley) in a food processor and pulse until uniformly chopped. Add chickpeas, cumin, coriander, baking soda and salt. Process until well combined. Transfer to a medium bowl. Stir in breadcrumbs. Cover and refrigerate for 20 minutes. (This allows the breadcrumbs to absorb excess moisture.)
-
Preheat oven to 375 degrees F. Using generous 1/3 cup per patty, form the chickpea mixture into four 3-inch-diameter patties.
-
Heat oil in a large skillet over medium heat. Add the patties and cook until golden and crispy, about 4 minutes per side. Carefully transfer the patties to a baking sheet; bake until heated through and slightly puffed, about 15 minutes. Serve the patties on buns.
Associated Recipes
Nutrition Facts (per serving)
267 | Calories |
7g | Fat |
43g | Carbs |
10g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 1 burger | |
Calories 267 | |
% Daily Value * | |
Total Carbohydrate 43g | 15% |
Dietary Fiber 8g | 29% |
Total Sugars 5g | |
Protein 10g | 20% |
Total Fat 7g | 9% |
Saturated Fat 1g | 5% |
Vitamin A 226IU | 5% |
Vitamin C 5mg | 6% |
Folate 86mcg | 21% |
Sodium 508mg | 22% |
Calcium 92mg | 7% |
Iron 3mg | 15% |
Magnesium 67mg | 16% |
Potassium 361mg | 8% |
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.