Chickpea, Spinach and Feta Burgers

Serves 4.

Note: Serve these full-flavored veggie burgers on a whole-wheat bun with more fresh spinach, tomatoes, and whatever else you might put on a regular burger. From Meredith Deeds.

• 1 (15 oz.) can chickpeas

• 2 tbsp., plus 1 tsp. olive oil, divided

• 2 garlic cloves, minced

• 4 c. fresh baby spinach

• 2 slices whole-grain bread

• 1 egg

• Zest of 1 lemon

• 1 tbsp. lemon juice

• 1/4 tsp. salt

• 3 tbsp. finely chopped mint

• 1/2 c. crumbled feta

Directions

Preheat oven to 375 degrees. Place chickpeas on baking sheet and toss with 1/2 tablespoon oil. Bake for 15 minutes to remove moisture.

Meanwhile, heat 1 teaspoon oil in a medium skillet. Add the garlic and cook for 15 seconds. Add spinach and cook, tossing with tongs, until the spinach is completely wilted, 2 or 3 minutes. Transfer to a colander to drain and cool. Place the spinach in a clean dishcloth and squeeze to remove as much moisture as possible. Transfer to a cutting board and chop finely.

Combine the roasted chickpeas, bread, egg, lemon juice and zest, and salt in a food processor. Pulse until the mixture is just combined. You want small chunks, not a smooth mixture.

In a large bowl, combine the spinach with the mint and feta. Add the bean-egg mixture and stir thoroughly. Chill for at least 1 hour. The mixture will be a little sticky but somewhat pliable.

In an oven-safe skillet or nonstick sauté pan, heat the remaining 1 1/2 tablespoons oil over medium-high heat. Shape the mixture into patties and place in hot pan (I find it easier to form each patty and place directly into the pan). Cook until browned on 1 side, about 3 minutes. Carefully turn over and cook for another 3 minutes or until browned. Transfer the pan to the oven and bake for 12 to 15 minutes, until the burgers are firm and cooked through.

Nutrition information per serving:

Calories285Fat16 gSodium630 mg

Carbohydrates25 gSaturated fat5 gCalcium183 mg

Protein12 gCholesterol63 mgDietary fiber6 g

Diabetic exchanges per serving: 1½ bread/starch, 1 lean meat, 2½ fat.