I wanted to find a way to eat a really healthy burger with lots of added nutrition. Don’t get me wrong, I LOOOOVE a big, juicy beef burger as much as the next person, but sometimes I want something different and/or lighter. This is a great burger to have for lunch as it’s packed with fibre and nutrients, but is low in fat, so it fills you up without making you want to pass out after! Haha. If you REALLY want to eat light, skip the bun and serve this with a side salad or wrapped in an iceberg lettuce leaf instead.
NOTE: Below is basically a 1/2 recipe as I only used half the pound of turkey and half a can of chickpeas. It makes 4 burgers. I you want to do the full recipe but don’t need/want 8 burgers, just roll the other ones into meatballs a few days later and serve with pasta or rice for a super healthy dinner! (I actually ended up frying the remaining mix in a pan 3 days later when I had friends over and just served the balls/fritters with a yogurt dip as an appetizer…)
- 1/2 cup chickpeas (1/2 a can)
- 1/2 cup quinoa – COOKED
- 1 cup lean ground turkey (1/2 pound)
- 1 egg (if you double this recipe, still only use ONE egg)
- 2 tsp tomato paste
- 1/4 cup feta – crumbled
- 1/4 cup white onion – diced
- 1/8 cup green onion – diced
- 1/2 cup mixed bell pepper – diced (I used red and orange but any combination or just red pepper would be fine)
- 1/2 tsp garlic – minced
- pinch red pepper flakes
- 2 Tbsp basil – FRESH
- 1/2 tsp oregano – DRIED
- 2 tsp olive oil (for cooking veggies)
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/4 cup or so of flour (for forming patties to help hold them together, if needed)
1. Put chickpeas in bowl and smash with fork or potato masher. Add, cooked quinoa, turkey, tomato paste, egg, feta, basil, green onion, salt and pepper. 2. Turn heat to medium and oil to pan. 3. Add white onion, bell peppers, garlic, red pepper flakes, oregano and a little salt and sauté until cooked (about 2 minutes). Remove from heat and add to mix in bowl.
4. Mix all together and put in fridge to chill for 2 to 3 hours or up to 24 hours. 5. Form into patties (if the mix is a little loose and you’re finding the patties difficult to form, just get flour all over your hands and form them using some flour. This will help to hold the patty together).
6. Cook on medium high heat for 4 – 6 minutes per side using just enough oil so that the burgers don’t stick to the pan.
SUGGESTION: Serve with grilled mushrooms, red onion, kalamata olives, mozzarella or provolone and arugula and a lemony mayo or yogurt spread (just squeeze some lemon juice into mayo or yogurt)