- 0:25 Prep
- 0:10 Cook
- 4 Servings
- Capable cooks
For a brilliant lunch idea try our healthy chickpea and vegie burgers.
Ingredients
- 400g can chickpeas, drained, rinsed
- 1 small (70g) carrot, peeled, grated
- 2/3 cup wholegrain breadcrumbs
- 2 eggs, lightly beaten
- 2 teaspoons olive oil
- 4 round wholegrain rolls, halved crossways
- 8 green oak lettuce leaves
- 4 slices canned beetroot, drained
- 1 large (220g) tomato, sliced
Method
- Step 1Place chickpeas in a bowl. Using a fork, mash until almost smooth. Add carrot, breadcrumbs and egg. Mix to combine. Using floured hands, shape mixture into 4 patties.
- Step 2Heat oil in a frying pan over medium heat. Cook patties, turning, for 4 to 5 minutes each side or until heated through.
- Step 3Meanwhile, preheat grill on high. Toast cut side of rolls for 2 to 3 minutes or until golden. Top roll bases with beetroot, lettuce, tomato, patties and roll tops. Serve.
- High fibre
- Low fat
- Low kilojoule
- Lower gi
- Vegetarian
Nutrition
1368 kj
Energy
8.6g
Fat Total
1.6g
Saturated Fat
8.3g
Fibre
14.4g
Protein
94mg
Cholesterol
570mg
Sodium
43.9g
Carbs (total)
All nutrition values are per serve
Notes
To reduce the sodium, use dried chickpeas instead of canned. Place 1 cup dried chickpeas in a bowl. Cover with cold water. Set aside overnight. Drain. Place in a saucepan. Pour in cold water until 4cm above chickpeas. Simmer over medium-low heat for 30 to 40 minutes or until tender. Drain.
- Author: Liz Macri
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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