Chickpea Burger with Arugula
Pan sautéed chickpea patties with farro, herbs and spices
Servings 6 (click to scale)
Calories 360kcal
Ingredients
- 6 Tbsp farro dry
- 2-1/4 cup canned low sodium garbanzo beans drained, rinsed
- 1/4 cup fresh parsley chopped
- 1/2 tsp ground cumin
- 1/2 tsp crushed red chili pepper flakes
- 3/4 cup fat-free plain yogurt
- 1/4 tsp kosher salt
- 1/4 cup all purpose flour
- 1 tbsp olive oil
- 6 ea whole wheat hamburger bun
- 3 cup arugula
- 1 tsp fresh lemon juice
- 2 tsp extra virgin olive oil
- 1 Pinch kosher salt
- 6 each tomatoes 1/4” slice
Instructions
- Cook farro in simmering water until tender, about 30 minutes. Drain and set aside. Should end up with ¾ cup cooked.
- Place rinsed, drained garbanzo beans into a food processor and add parsley, ground cumin, red pepper flakes, yogurt and salt. Process until smooth and scrap out into a bowl. Fold flour and cooked farro into the mixture. Shape into 6 oz patties, about 4” in diameter.
- Place a non-stick pan over medium high heat and drizzle in the oil. Cook the burgers until golden brown on top and heated through. Toast the buns.
- Meanwhile, season arugula with lemon juice, extra virgin olive oil and salt. Assemble each burger onto each bun with a slice of tomato, a burger and 1/2 cup of dressed arugula.
Notes
Cooked farro is nutritious and adds texture to the burger. Try with other whole grains such as Grano, pearled barley, wheat berries and brown rice.
Nutrition
Calories: 360kcal | Carbohydrates: 60g | Protein: 14g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 540mg | Fiber: 11g