Southern-Fried Chickpea Burger Recipe

From The Daily Meal

Chickpeas provide the perfect consistency for these crunchy veggie burgers, and seasonings such as garlic powder and ground chile pepper give it a kick of taste. 

For the Finger-Licking Barbecue Sauce:

• 1 cup ketchup, preferably organic
• 1 tablespoon brown sugar
• 1 tablespoon yellow mustard
• 1 tablespoon cider vinegar
• 1 tablespoon Worcestershire sauce
• 1 tablespoon molasses, preferably unsulfered
• 1 tablespoon honey
• 1 teaspoon chipotle powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon freshly ground black pepper
• 1/2 teaspoon salt
• 1 tablespoon butter (optional but delightful)

Place all the ingredients into a small saucepan and stir until thoroughly mixed, over medium heat. Bring to a boil and then lower the heat to low, stirring to minimize burning. The sauce is ready when it is heated through. Take off the heat until ready to use.

Keeps in an airtight container in the refrigerator for about 1 week. Makes about 1 ½ cups. Amounts may be doubled. 

For the burgers:

• 1 cup dried chickpeas
• 1 1/2 cups finely chopped onion
• 1/2 teaspoon baking powder
• 1 teaspoon dried oregano
• 1/2 teaspoon chipotle powder or smoked paprika
• 1/2 teaspoon ground chile pepper
• 1 teaspoon garlic powder
• 1/4 teaspoon fennel seeds
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon brown sugar
• 1/4-1/2 cups neutral oil

Place the beans in a bowl and add enough water to cover by a few inches. Soak for at least 6 hours at room temperature. (If your kitchen is very warm, you may want to place the chickpeas in the refrigerator to minimize the chances of fermentation.) Drain and set aside; you now have about 2½ cups of soaked chickpeas.

Using a food processor or stand blender, pulverize the chickpeas using the "pulse" function, until the beans form a paste that sticks together when you squeeze it in your hand. Be careful not to over process; too smooth and the batter will fall apart when cooking. Add the remaining ingredients (except the oil) and process, using the "pulse" function about 12 times.

Using a scant 1⁄3-cup measure, shape the batter into patties and place on a plate. Cover the patties with parchment paper or plastic wrap and refrigerate for at least 30 minutes, or until firm.
Preheat the oven to 350 degrees.

In a shallow 12-inch skillet, heat ¼ cup of the oil over medium-high heat. Gently place the patties into the hot oil in small batches (don’t crowd the pan) and fry the first side until golden brown and slightly crusty, 2 to 3 minutes. Gently turn onto the second side and cook for an additional 2 to 3 minutes.

Transfer to a baking tray to finish cooking in the oven until the patties slightly firm up and dry out, about 7 minutes.

To keep the patties warm without further cooking, lower the oven temperature to 225 degrees.
Serve by itself or on a bun with barbecue sauce, or your favorite fixings.

Servings: 8

Indian-Spiced Roasted Chickpeas

• 2 cups

  chickpeas, rinsed and drained
• 1 tbs.

  lemon juice
• 1 tbs.

  olive oil
• 1 1/2 tsp.

  ground cumin
• 1 tsp.

  brown sugar
• 1/2 tsp.

  ground coriander
• 1/2 tsp.

  salt
• 1/4 tsp.

  ground cinnamon
•  

  Black pepper and cayenne to taste

  
  

  Preheat oven to 425 F. Combine all the ingredients in a bowl; toss well. Spread on a foil-lined bakingsheet and roast, tossing halfway through, for 20 to 25 minutes, or until the chickpeas are dark brown in spots. Let cool. (Can be kept in an airtight container in the fridge for up to 4 days.)

  
  

  nutrition information

  Per serving: Calories 183, Total Fat 5 g, Saturated Fat 1 g, Carbohydrate 29 g, Fiber 6 g, Protein 6 g. Percent Daily Values are based on a 2,000 calorie diet

Roast Summer Vegetables and Chickpeas

• 3 courgettes , thickly sliced
• 1 aubergine , cut into thick fingers
• 3 garlic cloves , chopped
• 2 red peppers , deseeded and chopped into chunks
• 2 large baking potatoes , peeled and cut into bite-size chunks
• 1 onion , chopped
• 1 tbsp coriander seeds
• 4 tbsp olive oil
• 400g/14oz can chopped tomatoes
• 400g/14oz can chickpeas , rinsed and drained
• small bunch coriander , roughly chopped

1. Heat oven to 220C/200C fan/gas 7. Tip all the vegetables into a large roasting tin and toss with the coriander seeds, most of the olive oil and salt and pepper. Spread everything out to a single layer, then roast for 45 mins, tossing once or twice until the vegetables are roasted and brown round the edges.
2. Place the tin on a low heat, then add the tomatoes and chickpeas. Bring to a simmer and gently stir. Season to taste, drizzle with olive oil, then scatter over the coriander. Serve from the tin or pile into a serving dish. Eat with hunks of bread.

TIP: For a one-pot Sunday lunch, roast a chicken in the tin for 30 mins, then remove from the tin and toss in the veg. Nestle the chicken back among them and continue to cook as above.

PER SERVING

327 kcalories, protein 11g, carbohydrate 40g, fat 15 g, saturated fat 2g, fibre 9g, sugar 13g, salt 0.51 g

Recipe from Good Food magazine, June 2009.

Another version from Recipe.com

• 1 lb.

  carrots, peeled and cut in 2-inch pieces

  see savings

  
• 1 lb.

  sweet potatoes, peeled and cut in chunks
• 1 large

  red onion, peeled, halved, and cut in 1-inch wedges
• 1 lb.

  red or russet potatoes, cut in cubes
• 6 cloves

  garlic, minced
• 1 16-oz. can

  chick peas (garbanzos), rinsed and drained
• 2 to 3 Tbsp.

  vegetable oil or olive oil
• 1 tsp.

  dried rosemary, crushed
• 1 tsp.

  packed brown sugar or granulated sugar
• 1/2 tsp.

  kosher salt
• 1/2 tsp.

  freshly ground black pepper

  
  

  
  

  
  

  1.

  Position an oven rack in center of oven. Preheat oven to 425 degrees F.

  2.

  Place all vegetables, garlic, and chickpeas in a large shallow roasting pan.

  3.

  In a small bowl combine the oil, rosemary, brown sugar, salt, and pepper. Drizzle over vegetables; toss well to coat.

  4.

  Roast, uncovered, about 45 minutes or until vegetables are lightly browned and tender, stirring twice.

  
  

  nutrition information

  Per serving: Calories 223, Total Fat 4 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, Sodium 301 g, Carbohydrate 42 g, Total Sugar 9 g, Fiber 7 g, Protein 6 g, Vitamin C (DV%) 33, Calcium (DV% )7, Iron (DV%) 10 Percent Daily Values are based on a 2,000 calorie diet

Glazed Mini Carrots

From EatingWell:  Fall 2004, The EatingWell Diabetes Cookbook (2005)

Take advantage of convenient mini ("baby") carrots to make this simple but sophisticated classic French side dish.

4 servings, 1/2 cup each | Active Time: 5 minutes | Total Time: 10 minutes

Ingredients

• 3 cups mini carrots, (1 pound)
• 1/3 cup water
• 1 tablespoon honey
• 2 teaspoons butter
• 1/4 teaspoon salt, or to taste
• 1 tablespoon lemon juice
• Freshly ground pepper, to taste
• 2 tablespoons chopped fresh parsley

Preparation

1. Combine carrots, water, honey, butter and salt in a large skillet. Bring to a simmer over medium-high heat. Cover and cook until tender, 5 to 7 minutes. Uncover and cook, stirring often, until the liquid is a syrupy glaze, 1 to 2 minutes. Stir in lemon juice and pepper. Sprinkle with parsley and serve.

Nutrition

Per serving : 74 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 5 mg Cholesterol; 14 g Carbohydrates; 1 g Protein; 2 g Fiber; 236 mg Sodium; 287 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 fat

White House Fruit and Oat Bars

Adapted from Bill Yosses, White House pastry chef, via the New York Times, May 11, 2010

2 cups rolled oats
1/2 cup mixed seeds, such as pumpkin, sunflower, flax and sesame
1/3 cup brown sugar
1/3 cup canola oil
1/3 cup honey
1/3 cup maple syrup
Pinch salt
1 1/2 cups mixed dried fruit, such as raisins, cherries, apricots, blueberries, pears, figs and cranberries (use a few kinds, and chop them up if they’re big)
a shake of cinnamon

Preheat the oven to 350F and line a 9×9″ baking pan with parchment paper or foil, letting a few inches hang over side of pan. Spray with nonstick spray.

Spread oats and seeds on a rimmed baking sheet and toast in the oven just until golden and fragrant, 6 to 8 minutes, shaking pan once.

In a small saucepan, combine brown sugar, oil, honey, maple syrup and salt over medium heat. Cook, stirring often, until smooth and starting to bubble. Transfer the toasted oats and seeds to a mixing bowl. add the dried fruit and cinnamon and pour the hot sugar mixture overtop. Stir well with a heat-proof spatula, then spread into the prepared pan.

Bake for 25-30 minutes, until golden. Cool completely in the pan on a wire rack. Using the overhanging foil or paper, lift out of pan and place on a cutting board; cut into squares or bars. Makes about 2 dozen bars.

Farro

It is always good to diversify the foods your family eats. Greens, proteins and grains. So break away from your oatmeal routine and give another grain a try: farro! Farro, also known as “emmer” wheat, is a grain with a mild nutty flavor and rustic texture. Farro is low in gluten, higher in protein than most grains and nutrient dense. Farro is not only delicious in hot cereal – but it can be used in savory dishes as well. And you may even come across farro pasta at the store. Here are a few more reasons to diversify your oatmeal mornings and give farro a try!..

Oatmeal lovers, dig in. If you and your family loves a cozy oatmeal-for-breakfast kind of morning, than you have to give farro a try!

Farro Uses. Try these..
Soups.
Grain pilafs.
Hot cereal.
Farro pasta.
Farro risotto.
Farro polenta.
Farro grits.

How to Buy. You can buy either whole farro or cracked farro. Cracked farro is perfect for quick hot cereal – since it cooks faster than whole grain. You can find farro in most specialty stores and you can always buy it online. Farro can also be found as the main ingredient in farro pastas.

What it tastes like. Farro has a mild nutty flavor. It is silkier than oatmeal and has more of a hearty texture. It holds its grain well and doesn’t get ‘slippery’ the way rolled oats can when cooked. Farro stands up to liquid quite well. So if you like to pour a lot of liquid over top your hot cereal – you will be OK. Farro doesn’t really get mushy – it just plumps up more in a hydrated fashion.

If you are just starting out with farro, try my Farro Porridge with walnuts and berries recipe, over on Healthy. Happy. Life.

Farro Porridge with Farm Berries and Walnuts
vegan, serves 3-4

basic porridge:
1 cup cracked farro
3 cups water
a few pinches salt

Add-in:
2+ Tbsp maple syrup
1/2 cup soy creamer (for pouring over top as desired)
1 cup sliced farmer's market organic berries
1/2 cup crushed raw walnuts
other: additional berried, dried fruits, spices like cinnamon, vanilla..

To Make:

1. Add farro to dry soup pot - over high heat. Allow grains to toast in dry pan for about a minute. Tossing around a bit.
2. Add in water and salt.
3. bring to a boil, reduce heat to low and simmer for about 15 minutes. If you simmer covered with a lid be sure to monitor closely - as farro can bubble quite rapidly - spilling over the pot. NOTE: this method is for cracked farro. Whole grain farro will take longer to cook.
4. When farro has reached a cooked consistency, add ingredients like maple syrup and spices. 
5. Serve in a bowl with soy milk or creamer poured over top - I like a nice amount to loosen the cooked farro.
6. Add berries and walnuts - and anything else. Serve!

Serving Tips. Farro is best served warm. You don’t want it to hot because warm farro holds its moist, tender texture very well. You also don’t want to serve it too dry since it naturally absorbs liquid quite well. Somewhere between a risotto and steel cut oatmeal consistency is how I like it. And add more liquid as you eat if you’d like! I even enjoy pouring spoonfuls of my coffee latte into my farro porridge. Weird? Maybe, but it adds a nice savory flavor. I enjoy non-dairy milks in my farro. Almond milk is wonderful. Pairs with the rustic quality of farro nicely.

Farro Porridge. The basic recipe for cracked farro porridge is 1 cup farro to 3 cups water – plus a pinch of salt.

Black Bean Burrito Bowl

Black Bean Burrito Bowl

by Anjali Shah @ The Picky Eater

Makes 4 servings

Nutritional information per serving: 250 calories, 2g fat, 37g carbs, 10g fiber, 0g sugar, 14g protein

The Ingredients

• 1 15 oz can of low sodium whole black beans
• 1/2 jalapeño pepper, chopped
• 1 red onion, diced
• 1 yellow bell pepper, diced
• 1.5 tsp cumin
• 1 tsp chili powder
• 2-3 cloves garlic
• Salt to taste
• 1 cup cooked brown rice (use 1/4 cup cooked per bowl)
• 1/2 cup fresh corn (use about 2 Tbsp per bowl)
• 1/2 cup organic, low fat cottage cheese (use 2 Tbsp per bowl)
• Chopped cilantro to taste
• Diced tomato
• Salsa
• 12-16 Corn chips (use 3-4 chips per bowl)

The Directions

Step 1: Saute garlic, jalapeno, onion, and bell pepper in 1 tsp canola oil until soft.

Step 2: Add cumin, chili powder and let the spices toast for a minute. Then add the can of black beans + liquid (don’t rinse and drain the black beans before) into the pan.

Step 3: Bring the mixture to a boil, let it simmer for about 10-15 minutes.

Step 4: Once the bean mixture is done, start assembling your bowl! Put 1/4 cup cooked brown rice in a bowl…

Step 5: Top with 1/4 of the black bean mixture…

Step 6: Then add your toppings: 2 Tbsp cottage cheese, 2 Tbsp corn, diced tomato, cilantro, salsa, and 3-4 corn chips crumbled on top.

Shakshuka with Feta

One of our current favourites - and it seems everybody's. I've seen several versions recently.

TOTAL TIME

50 minutes

• 3 tablespoons extra-virgin olive oil
• 1 large onion, halved and thinly sliced
• 1 large red bell pepper, seeded and thinly sliced
• 3 garlic cloves, thinly sliced
• 1 teaspoon ground cumin
• 1 teaspoon sweet paprika
• 1/8 teaspoon cayenne, or to taste
• 1 (28-ounce) can whole plum tomatoes with juices, coarsely chopped
• 3/4 teaspoon salt, more as needed
• 1/4 teaspoon black pepper, more as needed
• 5 ounces feta cheese, crumbled (about 1 1/4 cups)
• 6 large eggs
• Chopped cilantro, for serving
• Hot sauce, for serving

PREPARATION

1.

Heat oven to 375 degrees.

2.

Heat oil in a large skillet over medium-low heat. Add onion and bell pepper. Cook gently until very soft, about 20 minutes. Add garlic and cook until tender, 1 to 2 minutes; stir in cumin, paprika and cayenne, and cook 1 minute. Pour in tomatoes and season with 3/4 teaspoon salt and 1/4 teaspoon pepper; simmer until tomatoes have thickened, about 10 minutes. Stir in crumbled feta.

3.

Gently crack eggs into skillet over tomatoes. Season with salt and pepper. Transfer skillet to oven and bake until eggs are just set, 7 to 10 minutes. Sprinkle with cilantro and serve with hot sauce.

YIELD

4 to 6 servings

• Originally published with A Rich Egg Dish That Satisfies
• By By MELISSA CLARK, May 8, 2013 
• 
  
• Here's another version.

Spicy Quinoa, Cucumber and Tomato Salad

By MARTHA ROSE SHULMAN

This refreshing summer salad can sit in the refrigerator for a few hours without deteriorating, so it makes a great choice for bringing to work or to a summer picnic.

1 cup quinoa

3 cups water

Salt to taste

2 cups diced cucumber

1 small red onion, finely minced (optional)

2 cups finely diced tomatoes

1 to 2 jalapeño or serrano peppers (to taste), seeded if desired and finely chopped

1/2 cup chopped cilantro, plus several sprigs for garnish

2 tablespoons fresh lime juice

1 tablespoon red wine vinegar or sherry vinegar

3 tablespoons extra virgin olive oil

1 avocado, sliced, for garnish

1. Place the quinoa in a bowl, and cover with cold water. Let sit for five minutes. Drain through a strainer, and rinse until the water runs clear. Bring the 3 cups water to a boil in a medium saucepan. Add salt (1/2 to 3/4 teaspoon) and the quinoa. Bring back to a boil, and reduce the heat to low. Cover and simmer 15 minutes or until the quinoa is tender and translucent; each grain should have a little thread. Drain off the water in the pan through a strainer, and return the quinoa to the pan. Cover the pan with a clean dishtowel, replace the lid and allow to sit for 10 minutes. If making for the freezer, uncover and allow to cool, then place in plastic bags. Flatten the bags and seal.

2. Meanwhile, place the finely diced cucumber in a colander, and sprinkle with salt. Toss and allow to sit for 15 minutes. Rinse the cucumber with cold water, and drain on paper towels. If using the onion, place in a bowl and cover with cold water. Let sit for five minutes, then drain, rinse with cold water and drain on paper towels.

3. Combine the tomatoes, chiles, cilantro, vinegar, lime juice and olive oil in a bowl. Add the cucumber and onion, season to taste with salt, and add the quinoa and cilantro. Toss together, and taste and adjust seasonings. Serve garnished with sliced avocado and cilantro sprigs.

Yield: Serves six.

Advance preparation: The quinoa freezes well, and the assembled salad will keep for a day in the refrigerator. The leftovers will be good for a couple of days.

Nutritional information per serving: 236 calories; 14 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 25 grams carbohydrates; 5 grams dietary fiber; 12 milligrams sodium (does not include salt added during cooking); 6 grams protein

Martha Rose Shulman can be reached at martha-rose-shulman.com.