Recipe:
Chickpeas make a great vegetarian version of a turkey burger, and the addition of zucchini and buffalo sauce provides a flavor that is perfect for a barbecue. If you are sensitive to heat, you can reduce the amount of hot sauce or leave it out altogether.
Zucchini adds bulk to the burger for very few calories, plus it supplies a healthy dose of anti-aging vitamin C. And chickpeas are packed with iron, which helps to keep hair healthy and protects nails from becoming brittle.
Ingredients:
- 2 15 oz cans chickpeas, drained and rinsed
- 1 large zucchini, shredded
- ¾ cup whole wheat breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon salt
- ¼ cup buffalo hot sauce
- Optional whole wheat burger buns, broccoli slaw, and avocado for serving
Instructions:
Preheat the oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper.
In a large bowl, mash the chickpeas using a potato masher or a large fork until smooth. Add shredded zucchini, breadcrumbs, garlic powder, onion powder, and salt and mix to fully combine.
Form this mixture into 8 patties and place on the prepared baking sheet. Brush each burger with the hot sauce.
Bake for 30-35 minutes, until firm. Serve with whole wheat buns, broccoli slaw, and/or avocado if desired.
Yields Serve 8
Per serving: 127 calories, 6 g protein, 22.3 g carbohydrates, 4.4 g fiber, 3.7 g sugars, 1.8 g fat, 0.2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 551 mg sodium, 37 mg calcium, 0.1 g omega-3 fats, 195 IU vitamin A, 7.4 mg vitamin C, 0.2 mg vitamin E, 1.2 mg iron, 0.5 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.