Chickpea Walnut Bean Bugers Recipe

Looking for an easy Chickpea Walnut Bean Bugers recipe? Learn how to make Chickpea Walnut Bean Bugers using healthy ingredients.


Submitted by antibinge

Makes 5 servings



taken from: http://voices.washingtonpost.com/mighty-appetite/2009/04/meatless_monday_another_top-sh.html

Recipe Ingredients for Chickpea Walnut Bean Bugers

1 tsp vegetable oil
1 medium yellow onion, chopped
1 minced garlic clove
1 3/4 cups canned, drained chickpeas (15-ounce can)
1/2 cup walnuts
1/2 cup rolled oats (not instant or quick-cooking oats)
1 large egg
1/2 teaspoon ground cardamom (KOD: I loved this addition!)
1/4 teaspoon ground cumin
1/4 teaspoon smoked paprika
1/4 teaspoon salt (KOD: use less if the beans you use are salted)
1 ground black pepper
1 tablespoon vegetable oil

Recipe Directions for Chickpea Walnut Bean Bugers

  1. Pour oil into a skillet over medium heat and cook until softened and very lightly browned, stirring, about four minutes. Pour contents of skillet into a food processor fitted with the chopping blade.

  2. Add chickpeas, nuts, oats, egg, spices and/or herbs, salt and pepper. Pulse until grainy but well combined. (Don?t whiz, as you?ll end up with a paste.)

  3. Shape mixture into four patties. Refrigerate for up to an hour, if you have time, as mixture can be sticky. Otherwise, wet your hands and scoop up cup of the mixture and shape into patties. (NOTE: I made 5 patties, not 4. So 1 patty is 1/5 of the batch, not 1/4)

  4. When ready to cook, heat olive oil in a large skillet over medium heat and fry patties until darkly browned, even a little crunchy, turning once, about seven minutes. Dress with your favorite condiments and fixins.

  5. Burgers can be refrigerated for a day or so and crisped again in a skillet with a little oil.

Categories

Main Dish

Nutrition Facts
Serving Size 115.1g
Amount Per Serving
Calories
260
Calories from Fat
127
% Daily Value*
Total Fat
14.1g
22%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
42mg
14%
Sodium
136mg
6%
Potassium
317mg
9%
Total Carbohydrates
25.1g
8%
Dietary Fiber
6.5g
26%
Sugars
4.0g
Protein
10.8g
Vitamin A 3% Vitamin C 5%
Calcium 5% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sodium
  • High in manganese
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