- 500 g chickpea (from an 800 g can, rinsed and drained)
- 1 medium onion, finely chopped
- 1 tsp mild curry powder
- 1/2 tsp black pepper
- pinch of cinnamon
- pinch of nutmeg
- salt to taste (I used about 1 1/2 tsp)
- 3 garlic cloves, mashed
- 3 Tb tomato sauce (I had a can of chopped tomatoes and used some of the sauce; passata works fine too)
- 3/4 cup organic plain white flour
- pinch of salt
- oil for deep-frying (I used sunflower)
- 250 g golden breadcrumbs
(makes about 12)
- 500 g chickpeas (as above)
- 1 small onion, finely chopped
- 1 medium red bell pepper, finely chopped
- 3 garlic cloves, mashed
- 5-6 scallions (spring onions), finely chopped
- handful of parsley, finely chopped
Add onion and sauté until soft. Add red pepper, a little salt and cook for a few minutes until almost soft.
Add 2 tsp mild curry powder, 1 tsp coriander powder, 1/2 tsp smoked paprika, pinch of turmeric and black pepper.
Add chickpea, mix well and cook covered for a few minutes. Add scallions and cook for a minute to soften. Mash everything with a potato masher (you can also mash only the chickpeas and add them last). Finally add parsley and adjust salt if needed. Let cool.
Wet your hands and shape the burgers (about 6 cm in size).
Heat 1 tsp olive oil in a pan and spread it around. If you have a good non-stick pan you won't need oil at all. Cook the burgers on both sides till they form a crust. Allow to cool a bit and serve.
- Eating large amounts of insoluble fiber or eating it on an empty stomach can cause discomfort, bloating, cramping, constipation or diarrhea (those suffering from irritable bowel syndrome need to watch their intake of insoluble fiber). See this article for ways to minimize the effects of too much insoluble fiber.
- For fiber to produce its health benefits, enough water should be added to fiber-rich meals and foods rich in insoluble fiber should be combined with those rich in soluble fiber, in order to prevent the above mentioned problems.
- Chickpeas contain oxalates (rated medium among oxalate-containing foods - see list). Oxalate binds calcium to form calcium oxalate, a main component in kidney stones. This process makes calcium unavailable for its normal functions. It is important to drink enough water throughout the day (at least 8 glasses) to help neutralize oxalates and prevent the formation of kidney stones. Citric acid (lemon juice for example) is also helpful to neutralize oxalates.
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