A great way to introduce some non-meat protein into your diet, and who doesn’t love the nutty flavor and buttery texture of chick-peas, also called garbanzo beans? These beans are fairly high in protein, versatile in the kitchen, rich in Vitamin C, Iron, and a great source of dietary fiber. 1 can of Eden Organic Garbanzo beans will give you 7 grams of fat, 80.5 grams of carbs (15 grams being fiber!!), and 24.5 grams of protein, making them a great source of energy on training days!
1 425 g can organic chick peas
(reserve 1 Tbsp of liquid from the can)
2 tsp cumin
1 tsp chili powder
1 tsp salt
1 scallion, minced
50 g shredded carrot
30 g basil, chopped
30 g cilantro, chopped
1/4 c egg whites
50 g toasted sunflower seeds
50 g panko crumbs (or breadcrumbs!)
juice of 1 lime
Organic Cooking Oil Spray
Pulse the chick peas, liquid, spices and salt in a blender until they reach the consistency of hummus. Scrape everything into a bowl, and mix in the rest of the ingredients. Shape into 4 patties of about 3 inches in diameter and 1 inch thick. The mixture should be on the wetter side, as they will cook up pretty dry and you don’t want them to be chalky. Next, get a griddle going on medium-low heat, spray with oil, and cook the patties on one side for about 4 minutes or until golden brown. Carefully turn over, cover, and cook for another 3 minutes.
These will keep in the fridge for a few days, and can be flavored with a wide variety of condiments, or broken up and refried to add as a topping to salads. I had mine with a low-fat greek yogurt tzatzkiki sauce, but salsa and avocado would also be tasty, as would carmelized onions and mushrooms with low-fat mozerella cheese.
Remember, these are pretty high-carb “burgers”, so I would serve them with some quality protein like lean turkey bacon and a fried egg on top!
yummy- off 2 try + make on my own 🙂