Chickpeas add fiber to this blended burger, but the real joy here is the light and fluffy feta sauce that tops the whole shebang.
Ingredients:
1 cup no-salt-added canned chickpeas, rinsed, divided
2 tablespoons water
2 teaspoons extra-virgin olive oil, divided
12 ounces lean ground beef
1 ½ tablespoons chopped fresh mint
1 tablespoon chopped fresh oregano
¾ teaspoon ground pepper
½ teaspoon kosher salt
⅔ cup crumbled feta cheese
½ cup low-fat plain greek yogurt
1 teaspoon grated lemon zest
1 tablespoon lemon juice
4 whole-wheat hamburger buns, toasted
4 leaves romaine lettuce, torn in half
1 medium red onion, sliced into 1/4-inch ring
1 large large tomato, sliced
Directions:
Combine ½ cup chickpeas, water and 1 teaspoon oil in a mini food processor. Pulse until coarsely chopped. Transfer to a medium bowl and add the remaining ½ cup chickpeas, coarsely mashing with a fork. Add beef, mint, oregano, pepper and ¼ teaspoon salt; mix gently to combine. Form into four burgers, 3½ inches wide.
Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium heat. Add the burgers and cook, flipping once halfway, until an instant-read thermometer inserted into the thickest part registers 160°F, 3 to 4 minutes per side. Transfer to a plate, sprinkle with the remaining ¼ teaspoon salt and let rest for 5 minutes.
Meanwhile, combine feta and yogurt with lemon zest and lemon juice in a medium bowl. Beat with an electric mixer on medium-high until fluffy, about 1 minute. Serve the burgers on buns with the sauce, lettuce, onion and tomato.
