Jun 19, 2010

healthy grilling

It's grilling season again! Sometimes a cookout (as the Americans like to call it) can be awkward for the vegetarian in the crowd. I often show up with my own food to grill and hope it doesn't offend anyone. This is an excellent recipe that you can whip up ahead of time and take to your next barbeque (that's what the Canadians call it).
Curried Chickpea Burgers
taken from BuffChickpea
2 (15-oz) cans chickpeas, drained and rinsed
4 large eggs
1 medium apple, diced 
10-12 baby carrots (about 1/2 cup, grated)
1/2 tablespoon red curry powder
1/2 teaspoon fine-grain sea salt
1 cup alfalfa sprouts
1/3 cup chopped fresh cilantro
1 onion, chopped
1/2 teaspoon grated ginger
1/2 cup whole-grain bread crumbs
1/2 cup ground flax seed
1 tablespoon extra-virgin olive oil or cooking spray

Pulse the carrots in a food processor until finely grated. Add in the chickpeas, eggs, salt, and curry powder. Puree until the mixture is the consistency of a slightly chunky hummus. You don't want a smooth batter. Add the alfalfa sprouts, apple, and cilantro, and pulse a few more times just to combine. Pour into a mixing bowl and stir in the onion and ginger. Stir in the breadcrumbs and flax, and let sit for a couple of minutes so the crumbs can absorb some of the moisture.
Form the burger mixture into patties, and place on a parchment-lined baking sheet. I use an ice cream scoop for this to get around 15-18 small burgers. You can either freeze the patties (which is what I do, so I can have them whenever the mood strikes), or heat up that last tablespoon of oil in a skillet, and cook for a few minutes on each side, until nicely browned and heated through.
Slather with your favorite hummus and sandwich between you grain of choice.

No comments:

Post a Comment