|Chickpea and Brown Rice Patties with Parsley, Mint, and Yogurt-Tahini Sauce make a great Meatless Monday dish!|
I was excited when I spotted a recipe for Chickpea-Brown Rice Burgers in Meatless, a new cookbook from Martha Stewart Living, but if I hadn't been patient you would have never seen my version of the recipe. That's because it took Jake and I four tries to get Chickpea and Brown Rice Patties with Parsley, Mint, and Yogurt-Tahini Sauce so they were flavorful but sturdy enough that they didn't fall completely apart when we tried to cook them. In the final keeper version we used the food processor to buzz the chickpeas and brown rice to a chopped texture and blend in the herbs, and made eight small patties to keep them to hold together better, but you still need to handle these carefully when you're frying them. I'm glad we persevered though, because these were so, so, so tasty with the yogurt-tahini sauce!
Even if they do take extra care when you're cooking them, I'd say that for anyone who likes hummus or Falafel, these patties are a perfect Meatless Monday dinner. We loved the combination of parsley and mint, but I think other herbs (especially cilantro) could also be good here. (You can find more meatless recipes by using the label Meatless Monday or checking Vegetarian Recipes, and I'm also doing a meatless slow cooker recipe each Monday on Slow Cooker from Scratch. For Meatless Monday ideas from other bloggers, check Meatless Monday at BlogHer, where I write a weekly post.)
I used my beloved Zojirushi Rice Cooker to cook the rice (and although it's an investment, I love that rice cooker!) If you don't have a rice cooker, follow package directions to cook the rice on the stove. I cook rice in advance and keep it in the freezer, so it's ready for a recipe like this.
Put one can of chickpeas (garbanzo beans) into a colander placed in the sink and rinse well with cold water. Let drain before proceeding with the recipe.
Before you cook the patties, whisk together the Greek yogurt, tahini, lemon juice, garlic, ground cumin, ground Sumac, salt, and water to make the sauce.
When the chickpeas have drained and the rice has cooled, put them in the food processor and buzz until the mixture is starting to look crumbly like this (about 10 pulses, don't over process.)
We used 2 T each of mint and parsley, plus red onion (and 1 T minced garlic, which didn't manage to get in the photo. Oops.)
Add the minced red onion, chopped mint, chopped parsley, minced garlic, ground cumin, Spike Seasoning, and a little salt to the food processor and buzz a few more times, until the mixture is slightly more ground but you can still see the individual ingredients.
Make 8 small patties, each just under 1/4 cup of the mixture. I put them on parchment so they wouldn't stick to the cutting board. If you have time, it wouldn't hurt to chill them in the freezer for 20-30 minutes at this point.
Heat the oil and cook the patties until they're browned on both sides, turning carefully. Serve hot, with Tahini-Yogurt Sauce.
(Makes 8 small patties, four servings; recipe adapted from Chickpea-Brown Rice Burgers in Meatless, from Martha Stewart Living.)
Ingredients for Patties:
1 can (15 oz.) garbanzo beans (chickpeas), rinsed well and drained
1 cup cooked long-grain brown rice (I used Uncle Ben's Brown Rice.)
2 T finely chopped red onion
1 T minced garlic
2 T finely chopped fresh parsley
2 T finely chopped fresh mint
1 tsp. ground cumin
1 tsp. Spike Seasoning
salt to taste (about 1/2 teaspoon)
1 extra large egg, beaten
1-2 T grapeseed or vegetable oil
Ingredients for Yogurt-Tahini Sauce:
1/3 cup plain fat-free Greek Yogurt (I used Fage Total 0% Greek Yogurt.)
2 1/2 T Tahini Sauce
1 T fresh squeezed lemon juice
1/4 tsp. finely minced garlic (or more)
1/4 tsp. ground cumin (or more)
1/4 tsp. ground Sumac (or more)
1-2 T water (to thin to desired consistency)
Cook the brown rice and let it cool while you prep other ingredients. (I cook batches of rice and freeze so I have it on hand for recipes like this.) Put the garbanzo beans into a colander placed in the sink and rinse well with cold water (until you no longer see foam), then let the beans drain well. (You can blot dry with paper towels if you're in a hurry.) Chop the red onion, parsley, and mint, and finely mince the garlic.
Whisk together the fat-free Greek yogurt, Tahini sauce, lemon juice, garlic, cumin, Sumac, and salt and then mix in enough water until the sauce is the desired consistency. Chill sauce until you're ready to serve.
Put the drained beans and 1 cup cooled brown rice into a food processor fitted with the steel blade. Pulse until the mixture is finely chopped, but not so long that you still don't see individual pieces. Add the red onion, parsley, mint, garlic, cumin, Spike Seasoning, and salt and pulse a few more times, until the seasonings are well mixed in. (Don't over-process; you want the mixture finely chopped but so you can still see the individual ingredients.) Put the mixture into a mixing bowl and combine with the beaten egg.
Use a scant 1/4 cup measuring cup to spoon out the mixture and then flatten into small patties. (I put them on parchment paper so they wouldn't stick.) If you have time it wouldn't hurt to chill them in the freezer for 20-30 minutes at this point. Chilling will make them a little easier to handle.
To cook the patties, heat the grapeseed or vegetable oil over medium high heat and when it's hot carefully place each patty in the pan. Cook until lightly browned on first side (about 5-6 minutes), then very carefully turn and cook an additional 5-6 minutes on the second side. Serve hot, with Yogurt-Tahini Sauce.
South Beach Suggestions:
Dried beans are approved for all phases of the South Beach Diet, but combining them with brown rice makes this recipe limited to Phase 2 or 3 of the South Beach Diet. This recipe would be delicious with a simple green salad with my Mediterranean Salad Dressing.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More Meatless Dinner Ideas with Chickpeas:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Savory Baked Garbanzo Beans with Quinoa ~ Meatless Mama
Roasted Garbanzo and Vegetable Salad with Garlic, Feta, Olives, and Basil ~ Kalyn's Kitchen
Bombay Potatoes Meet Chickpeas Tomato Curry ~ Gluten Free Easily
Garbanzo, Tomato, and Cilantro Salad with Lime and Chile Dressing - with or without avocado ~ Kalyn's Kitchen
Ridiculously Easy Curried Garbanzos and Quinoa ~ Fat Free Vegan Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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