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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

June 6, 2013

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Chickpeas are a great source of protein, but heavily fried veggie burgers are filled with unhealthful fats that outweigh the nutritional content. This method lets the nourishment shine through!

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On June 25 in Ellicott City, MD, Dr. Neal Barnard will be lecturing on his new book Power Foods for the Brain and sign books. Click here for details.

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Chipotle Black Bean Burgers  Learn how to “veganize” other recipes you find by utilizing our How to Go Veg Guide!

Garbanzo Burgers

garbanzo_burgers

These tasty golden patties are made with garbanzo beans, also known as chickpeas. Garbanzo beans have a delicious nut-like taste and texture and are a great source of protein. Using a vegetable spray significantly cuts down the amount of fat in this recipe without sacrificing flavor.

Ingredients

Makes 6 patties (6 servings)

2 tablespoons sesame seeds
1/4 cup potato flour
1/2 teaspoon salt
1/8 teaspoon cayenne pepper, or to taste
1/2 teaspoon ground coriander or cardamom
1 teaspoon ground cumin
1 1/2 teaspoons curry powder
1 tablespoon soy sauce
1/2 cup cooked bulgur or brown rice
1 15-ounce can garbanzo beans, drained and rinsed, or 1 1/2 cups cooked garbanzo beans
1 garlic clove, minced or pressed
1 celery stalk, finely chopped (about 1/2 cup)
1 small carrot, finely chopped (about 1/2 cup)
1 small onion, finely chopped (about 1/2 cup)
Vegetable oil spray

Directions

Toast sesame seeds in a dry skillet until they begin to pop and become fragrant. Grind in a food processor or blender then transfer to a mixing bowl. Add onion, carrot, celery, and garlic.

Chop beans in a food processor, using an on/off pulsing action, or by hand using a potato masher. Leave some chunks. Add to vegetable mixture, along with bulgur or brown rice, soy sauce, curry powder, cumin, coriander, cayenne, and salt. Mix thoroughly.

Stir in enough potato flour to form a stiff dough. Knead for 30 seconds, then form into 6 patties.

Lightly spray a nonstick skillet with vegetable oil spray. Cook patties over medium heat until for about 2 minutes until the first side is lightly browned, and then flip and cook the second side for another 2 minutes until it is lightly browned.

Enjoy these burgers hot from the skillet. Stored in a covered container in the refrigerator, leftover Garbanzo Burgers will keep for up to 3 days.

Per serving: 130 calories; 3.2 g fat; 0.4 g saturated fat; 22.5% calories from fat; 0 mg cholesterol; 6 g protein; 20.7 g carbohydrates; 1.3 g sugar; 4.9 g fiber; 430 mg sodium; 45 mg calcium; 2.3 mg iron; 2.2 mg vitamin C; 683 mcg beta carotene; 0.4 mg vitamin E

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D., and Jennifer Reilly, R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org