Garbanzo Curry Burgers

Garbanzo Curry Burgers

Our garbanzo curry burgers are high in protein and fiber, and low in fat. They are a kid-friendly dish and the perfect option for a meat-free meal. If you love burgers, but you are looking for ways to cut back on saturated fat and keep your meals as healthy as possible, this recipe is a great option.

Healthy burgers are often a culinary miss. Many are dry and taste like cardboard, making them not worth the health upgrade. This burger blasts through all the healthy burger myths and offers a burgers recipe that is sure to be a hit with everyone in your family. They even make a great alternative to traditional burgers served at a cookout or picnic.

Best of all, these burgers contain curry. Curry is growing in popularity in Western cooking, but it still hasn’t reached the level of more popular seasonings, such as basil or oregano. It should, though, because it is packed with health benefits. Curry is made with turmeric, one of the world’s healthiest spices. It is well known for its anti-inflammatory properties and some even believe this spice has the ability to reduce a person’s risk for cancer. That’s a big plus when all you aim to do is indulge in a burger!

If you are looking for other meat free alternatives, check out our list for vegetarian meal planning. And if you’re on the hunt for other burgers, we can help with that, too!

Garbanzo Curry Burgers

Garbanzo Curry Burgers

Yield: Servings 4 | Serving Size: 1 Garbanzo Curry Burger and 1 Bun | Calories: 293 | Total Fat: 7 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 84 mg | Carbohydrates: 46 g | Dietary Fiber: 10 g | Sugars: 7 g | Protein: 13 g | SmartPoints: 9 |

Ingredients

  • 1 tablespoon Extra Virgin Olive Oil
  • 1 clove garlic, minced
  • 1/4 cup onion, diced
  • 1 (15 ounce) can Garbanzo beans, drained and rinsed
  • 1 egg white, slightly beaten
  • 1/2 cup cooked brown rice
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon curry powder
  • 1/2 teaspoon black pepper
  • Salt to Taste
  • 1/2 cup whole grain bread crumbs
  • 4 Whole Wheat Buns

Directions

In a small skillet sauté garlic and onion in oil over medium low heat, cook until tender, about 4 minutes. In a large bowl add beans and mash with a fork. Combine garlic, onion along with all other ingredients-- except buns.

Shape bean mixture into 4 patties, place on a plate, cover and refrigerate for 1-2 hours. Lightly spray a large non-stick skillet with cooking spray, heat to medium-low and cook approximately 15 minutes or until thoroughly heated through and both sides are lightly browned.

Try topping burgers with a little spicy salsa & 2% cheddar or go traditional and add lettuce, tomato, pickle and mustard.

https://skinnyms.com/garbanzo-curry-burgers/

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4 Comments on "Garbanzo Curry Burgers"

  1. Julia  February 3, 2012

    Bean cakes, my favorite! I make them with chickpeas, black beans, red beans, navy beans… what ever I have in the pantry. I follow a gluten free diet, though. So I usually swap in brown rice flour, although I've never tried brown rice itself. Good idea! Obviously, I also ditch the bun and serve with avocado and salsa (and sometimes sour cream, if I feel like splurging). But I must say, this is hands down the easiest, cheapest, and most versatile meal. Just mix up the spices and beans and it's like a whole new dish. Yum!

    Reply
    • Skinny Ms.  February 3, 2012

      Julia, Totally agree. Healthy can be inexpensive. 🙂

      Reply
  2. Ginger  January 9, 2017

    Do these freeze well? My hubby won’t eat this, so I would like to have some in the freezer for nights when he is not home or is eating leftovers. Please send me an email with your response. Thanks!

    Reply
    • Nichole Furlong  January 9, 2017

      Ginger,

      Yes, these can be frozen before they are cooked. Prepare the recipe as directed and form into patties. Wrap each patty individually in plastic wrap and place in an air tight container before freezing. Only thaw the patties about 1/2 way before cooking. This will help the burgers hold their shape.

      Reply

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