Chef Wendell: Grilled nut burgers with avocado
INDIANAPOLIS (WISH) – It’s summertime and that means grilling season. However, in a Hoosier state of die-hard meat eaters, it may be hard to admit that your favorite foods might be the cause of your health and obesity problems. There’s no substitution for a classic grilled hamburger, but change can be a good thing.
Here’s a delicious and nutritious alternative.Grilled Nut Burgers with avocado Recipe adapted from: Allrecipes.com
1/2 cup finely chopped walnuts
1/2 cup unsalted sunflower seeds
1 cup cooked chickpeas
1/2 cup diced onion
1 beaten egg
1 tbsp. chopped parsley
1/4 tsp. black pepper
Himalayan salt to taste
2 tbsp. extra virgin olive oil or avocado oil
2 slices of low-fat cheddar cheese
2 whole grain burger buns
Sliced summer tomatoes from the garden
Slices of Bermuda or white onion
2 leaves of dark green romaine lettuce (Washed and pat dry)
1/2 peeled fresh avocado
- Don’t toast the nuts because heat kills the vitamins and Omega 3 they possess.
- In a medium mixing bowl, mash garbanzos with a fork, or pulse in a food processor.
- Add the egg, onion, parsley and nuts. Season with salt and pepper and mix well.
- Form patties and heat the oil in a skillet over medium heat. Divide the bean / nut mix into two patties and fry in oil for about 3 minutes a side or until well browned and heated through.
- Place a slice of cheese over each patty and remove from heat.
- Place patty on a bun and top with sliced tomato, avocado slices and onion lettuce
Serving suggestion:
- Baked sweet potato fries and sweet and sour cole slaw