Name: Chickpea Burgers
Yield: 4 servings
Ingredients: 1 can (15 ounces) chickpeas, rinsed and drained; 1/3 cup chopped carrots; 1/3 cup herbed croutons; 1/4 cup chopped fresh parsley; 1/4 cup chopped onion; 1 egg white; 1 teaspoon minced garlic; 1 teaspoon grated lemon peel; 1/2 teaspoon black pepper; 1/8 teaspoon salt (optional); Nonstick cooking spray; 4 whole-grain hamburger buns; Tomato slices, lettuce leaves and salsa (optional)

Chickpea Burgers

Chickpeas, lentils and other legumes are the ideal diabetes management trifecta: They lower blood sugar after meals, lower "bad" (LDL) cholesterol and increase "good" (HDL) cholesterol. Work some into your meal plan with these tasty vegetarian burgers!

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Ingredients

1 can (15 ounces) chickpeas, rinsed and drained
1/3 cup chopped carrots
1/3 cup herbed croutons
1/4 cup chopped fresh parsley
1/4 cup chopped onion
1 egg white
1 teaspoon minced garlic
1 teaspoon grated lemon peel
1/2 teaspoon black pepper
1/8 teaspoon salt (optional)
Nonstick cooking spray
4 whole-grain hamburger buns
Tomato slices, lettuce leaves and salsa (optional)

Directions

Yield:
4 servings

Serving size:
1 burger

1. Place chickpeas, carrots, croutons, parsley, onion, egg white, garlic, lemon peel, pepper and salt, if desired, in food processor; process until blended. Shape mixture into 4 patties.

2. Spray large nonstick skillet with cooking spray; heat over medium heat. Cook patties 4 to 5 minutes, or until bottoms are browned. Spray tops of patties with cooking spray; turn and cook 4 to 5 minutes, or until browned.

3. Serve burgers on buns with tomato, lettuce and salsa, if desired.

Calories: 271 calories, Carbohydrates: 48 g, Protein: 11 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 272 mg, Fiber: 7 g