Friday, 4 May 2012

Spicy Chickpea Burgers

This is adapted from a recipe I saw in the May BBC Good Food magazine. The first time I made the recipe I made it without any alterations and whilst we liked the texture, it was a little on the bland and 'worthy' side. So I had a fiddle in the kitchen and this is what I came up with. These are a bit like falafel - full of middle eastern flavours. Do use a food processor if your hands are sore, you could mash the beans by hand but it would be a real workout! Try serving them with tzatiki, salad and pitta pockets.Or, top with a little grated cheese and eat in burger buns with sweet potato wedges.

2x 400g tins of chickpeas (about 400g total drained weight)
198g tin sweetcorn
1 clove garlic
1 egg
2tsp paprika (I used smoked which makes them taste bbq-ish)
1tsp dried chilli flakes (optional)
1tsp ground cumin
1tsp turmeric
1tsp ground coriander
1 tablespoon sesame seeds (optional)
1 tablespoon flour (any kind you like, I used rice flour)

Makes 8 burgers or enough for 4 people

Put the drained chickpeas, half the sweetcorn and garlic into a food processor. Pulse until the mixture is sticky and just blended (you want a little texture left). Spoon into a large bowl and add the remaining sweetcorn, flour, spices, seeds and egg. Mix until everything is combined. Scoop out handfuls and shape into fat burger-sized patties.

Line a tray with foil and brush lightly with oil. Put burgers onto the foil and medium grill for 6 minutes a side, turning once or until golden on top and piping hot in the centre. 

Arthritis diet notes
Beans are a bit of an unsung food hero. They are a fantastic source of fibre, protein, iron and zinc and count towards your five portions of fruit and vegetables a day. Chickpeas also contain chemicals known as phytoestrogens which may be able to help prevent against osteoporosis in women by mimicking the bodies own natural oestrogen. Whilst oestrogen deficiency can make osteoarthritis worse in women, the evidence on whether consuming more phytoestrogens can help is still fairly patchy. One study found that men but not women experienced and improvement in osteoarthritis symptoms with phytoestrogens. Others have found mild protective effects in experiments but not when patients are given supplements in the 'real world'. So the jury is still out, but beans are a great healthy food anyway so tuck in anyway!

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