Mediterranean Chickpea Burgers (19g Protein)

Falafel’s milder cousin. The patties are blitzed chickpeas brightened with lemon zest, parsley and oregano, pan-cooked without a deep fryer in sight, and served open-faced so the bread doesn’t crowd out the protein. Water-sautéed peppers and onions keep the whole plate gentle.

Ingredients

• 2 x 400g tins chickpeas, drained (keep 3-4 tbsp of the liquid)
• 1 tbsp grated lemon zest plus 3 tbsp lemon juice
• 50g wholemeal panko breadcrumbs
• Small bunch parsley, chopped
• 1 tbsp chopped fresh oregano (or 1 tsp dried)
• 2 garlic cloves
• ½ tsp salt
• 1 red pepper, quartered
• ½ red onion, sliced
• 60g rocket
• 4 tbsp hummus
• 2 wholemeal buns or pittas, halved
• Lemon wedges, to serve

Method

1. 1Put the chickpeas, lemon zest, 2 tbsp of the lemon juice, panko, parsley, oregano, garlic and salt in a food processor. Blend for about 2 minutes to a thick, mostly smooth paste, loosening with the reserved chickpea liquid a spoonful at a time if it won’t come together. Shape into 4 patties.
2. 2Cook the red pepper quarters and sliced red onion in a large non-stick pan with 4 tbsp water, covered, over a medium heat for 8 minutes until tender. Uncover and cook 2-3 minutes more until the water has gone and the vegetables pick up some colour. Lift them out and slice the pepper into strips.
3. 3Wipe the pan, then cook the patties over a medium heat for 4-5 minutes a side until golden and heated through.
4. 4Toss the rocket with the remaining 1 tbsp lemon juice. Spread each bun half with a tablespoon of hummus, sit a patty on top and finish with the pepper strips, onion and dressed rocket. Serve open-faced, with lemon wedges.

Tips for GLP-1 appetites

• Open-faced is deliberate: half the bread means more room for the patty, which is where the protein lives.
• The uncooked patty mixture keeps in the fridge for two days — cook one at a time if you’re eating solo with a small appetite.