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Skillet-Seared Chickpea-Bulgur Burgers

Skillet-Seared Chickpea-Bulgur Burgers

Nutrition Facts
  • cal. (kcal) 375
Skillet-Seared Chickpea-Bulgur Burgers
  • Makes: 4 servings
  • Carb Grams Per Serving: 67

Ingredients

  • 2/3 cup water
  • 1/3 cup bulgur wheat
  • 4 garlic cloves
  • 1 -15 ounce can no-salt-added chickpeas, rinsed and drained
  • 1/2 cup grated carrot
  • 2 scallions, thinly sliced
  • 2 teaspoons ground cumin
  • 1/8 teaspoon ground cayenne pepper
  • 1/2 teaspoon plus pinch coarse salt
  • 2 1/2 teaspoons olive oil
  • 1/2 cup nonfat plain yogurt
  • 4 6-inch whole-wheat pitas, warmed

Directions

  1. Bring water to a boil in a small pot. Add bulgur and simmer, partially covered, over medium heat 8 minutes, or until liquid is absorbed. Turn off heat, cover pot and let bulgur rest 5 minutes.
  2. Pulse garlic in a food processor until minced; set aside 1/2 teaspoon. Add chickpeas to remaining garlic and puree. Transfer mixture to a medium bowl and add carrot, scallions, cumin, cayenne pepper and 1/2 teaspoon salt. Fluff bulgur with a fork and stir into chickpea mixture.
  3. Shape 3/4 cup chickpea mixture into a 3/4-inch-thick patty; repeat with remaining chickpea mixture.
  4. Heat oil in a medium nonstick skillet over medium-high heat. Add patties and cook 3 minutes on each side, or until browned.
  5. In a small bowl, whisk together yogurt with reserved garlic and pinch of salt. Split pitas open and fill each with 1 patty, 2 slices tomato, 2 slices cucumber and 2 tablespoons yogurt sauce.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 375 cal., 6 g total fat (1 g sat. fat), 663 mg sodium, 67 g carb. (12 g fiber), 16 g pro.

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