Well, you can’t eat meat all the time. A couple of vegetarian meals a week is not going to hurt anyone and these garbanzo bean burgers (say that three times fast) are tasty, filled with protein and fiber. You can definitely give yourself the old ‘oh, what a good boy am I’ when you eat them. I served these without any sort of bread, but you can treat them like a burger and serve on a whole-grain bun as well, with condiments, cheese, tomato and whatnot.
Here’s a rundown on garbanzo beans for a one-cup serving:
Protein: 14.5 grams
Folate: A serving has 71% of all the folate you need in a day.
Dietary fiber: 12.5 grams – that’s 50% of what you need in terms of dietary fiber in a day.
Vitamins and Minerals – all sorts, but they are the champs in Manganese.
Glycemic Index: 17
For more detail, go here: Nutritional data on Garbanzo Beans
So, how do you make garbanzo bean burgers? Well, the first thing to remember about working with any bean product to make patties is that the beans by themselves are really rather bland. That is actually good because you can, through the use of other veggies like onions and various spices, zip up the taste.
Here is how I made these burgers:
One can of garbanzos, rinsed well and mushed up a bit (don’t mush them completely because then the burgers don’t have any texture to them. Leave some beans whole or just a little bit mushed).
One small onions, finely chopped
1 Tbsp, dried dill weed
2 large eggs
1/8 cup of olive oil
1/2 tsp. of powdered garam marsala
1/8 tsp. of smoked paprika
1 cup of seasoned bread crumbs
Mix all of this together and form patties – it should make four, good-sized patties.
Then, mix together the yoghurt sauce (if you are going on the Mexican side with your spices, perhaps you’d rather use salsa for this):
1 cup of Greek yoghurt
1 green onion, finely chopped
1 tblsp. finely chopped cilantro
Mix all together and put in a bowl in the fridge and ‘marry’ up the flavors.
While you are waiting, you can cook the patties.
Using a non-stick fry pan, put in a tablespoon of olive oil and put it on medium heat until the oil thins out and runs over the bottom of the pan. Carefully put the patties in and cook, on medium heat for 4-5 min. Keep an eye on them to make sure they do not scorch too much.
Flip with a non-stick spatula and cook the other side for 4 min. until all warmed through.
Serve with the yoghurt sauce and a big salad.