A "burger" with everything
Veggie burgers, like those you get at the grocery or at the fast food restaurant, are made from TVP (textured vegetable protien - now that sounds appetizing, doesn't it?). At home, you can make them out of all kinds of things. Black beans are probably the most common (we feature a black bean burger here a few weeks ago) because they're dark and most resemble a meat burger.For someone like me, who doesn't really miss the meat, color doesn't really matter, so I often experiment with a variety of beans, rices, and veggies when I make my "burgers". Yesterday, I was craving a thick patty with some kick to it, but I kind of wanted hummus too...so I combined the two and came up with a Garbanzo Burger with a little oomph and a variety of vegetables that would be good on a bun or just by itself.
You don't need to put a lot of vegetables and condiments on this one. All the flavors are built right into it. And, because it's baked instead of fried, you cut out a lot of the calories that come from throwing it in a skillet full of oil.
This is a burger that really is, good and good for you.
Garbanzo Garden Burger
1 cup soy flour, or whatever flour you have on hand
2 teaspoons ground cumin
1 teaspoon (or more, if you like it) chili powder
1/2 teaspoon salt
1 15-ounce can of garbanzo beans (chickpeas), rinsed and drained
2 green onions, chopped fine
1/4 of a medium red onion, chopped fine
6 grape tomatoes, diced
1/4 cup green or red bell pepper, chopped fine
2 tablespoons fresh cilantro, chopped
2 tablespoons lemon juice
2 cloves garlic minced
1 tablespoon olive oil
- Whisk together the flour, cumin, Chili powder and salt. Add 3/4 cup of hot water and make a sticky base.
- Add all the other ingredients. Mix them in with your hands until it all starts sticking together.
- Form the mixture into four thick patties or 6 thinner ones.
- Spray a cookie pan with cooking spray and put the patties on it into a preheated 450 degree oven for five minutes. Flip the patties and let them cook for another 3 minutes.
