Makes 6 big burgers
Note: Tahini is sesame paste; find it at the supermarket with ethnic foods. For more uses of the liquid from canned legumes, particularly chickpeas, check out "aquafaba" online; the liquid can serve as an egg replacement. From Robin Asbell.
• 1/2 tsp. olive oil, plus more for your hands
• 2 (15-oz.) cans chickpeas, drained but save the liquid (see Note)
• 3/4 c. rolled oats
• 1 garlic clove
• 1/2 c. tahini (see Note)
• 1 egg
• 2 tbsp. fresh lemon juice
• 1/2 tsp. salt
• 1/2 tsp. cumin
• 1/4 c. fresh parsley, chopped
• 2 large green onions, chopped
• 1/2 c. shredded carrot (about half a large carrot)
• 2 tsp. fresh lemon zest
• 6 hamburger buns, toasted
• 6 tbsp. Greek yogurt, optional
• 1 tbsp. honey
• 1 medium avocado, thinly sliced
• 6 slices tomato
• 12 slices peeled cucumber
• 2 c. baby romaine lettuce
Directions
Line a sheet pan with parchment paper and lightly oil the paper with 1/2 teaspoon olive oil. Drain the chickpeas and save the liquids.
In a food processor, place the oats and grind them to a flaky powder, but leave some bits and pieces; it shouldn't be flour. Dump the oats into a large bowl and stir in 1/4 cup of the bean liquids.
To the processor bowl, add the garlic clove and process to mince. Add half of the chickpeas and process to purée coarsely, then add the tahini, egg, lemon juice, salt and cumin. Process to mix, then scrape into the bowl with the oats.
Add the remaining chickpeas, parsley and green onions to the processor bowl and pulse until the chickpeas are just chunky; don't purée. Scrape the mixture into the bowl with the oats, and add the carrot and lemon zest. Stir to mix well.
Use a rounded 1/2 cup measure to scoop the burger mixture (it helps if you oil the cup), and knock the mix out onto the parchment-lined pan, leaving 2 inches between portions of chickpea mixture. When all the burgers are scooped, lightly oil your palms and flatten the burgers to about 3/4 inch. If you try to make them thinner, they will break.
Chill the burger patties for at least 1 hour so the oats can absorb the liquids and bind the burgers.
Preheat the oven to 400 degrees. Bake the burgers for 20 minutes, then use a metal spatula to carefully flip each burger and bake for 10 minutes longer. Stir the yogurt and honey together, and smear on the bottom half of the buns. Place an avocado and tomato slice on top of each bun. Cover with the burger, cucumber slices and lettuce, and serve immediately.
Variation: To grill burger, remove the grate from the grill and preheat the gas grill or light the charcoal. When hot, place a sheet of foil over the grate, large enough for all the burgers to fit on top. Pierce the foil in several places and brush generously with oil. Place the grate over the heat. Carefully transfer the chilled burgers to the oiled foil and close the grill. Cook for about 10 minutes, and carefully flip the burgers. Cook for about 5 to 10 minutes on the other side.
Nutrition information per serving:
Calories500Fat21 gSodium730 mg
Carbohydrates63 gSaturated fat3 gTotal sugars12 g
Protein19 gCholesterol30 mgDietary fiber13 g
Exchanges per serving: 2 starch, 2 carb, 2 medium-fat protein, 2 fat.
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