Healthy Family: 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

• Zest of 1 lemon

• 1 tbsp. lemon juice

• 1/4 tsp. salt

• 3 tbsp. finely chopped mint

• 1/2 c. crumbled feta

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.

Calories285Fat16 gSodium630 mg

Carbohydrates25 gSaturated fat5 gCalcium183 mg

Protein12 gCholesterol63 mgDietary fiber6 g