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Budget

Buffalo Chickpea Burgers with Blue Cheese Yogurt Sauce

These hearty meatless burgers have serious buffalo wing flavor and a tangy blue cheese sauce drizzled over top. The patties freeze well, so make a double batch and store some for impromptu meals later.

Lofty legume: One of the most widely eaten legumes, chickpeas are a dietary staple among some of the world’s healthiest populations, namely Mediterranean and Middle Eastern. This budget-friendly protein is a rare plant-based source of selenium, a mineral that promotes liver function, protects the body against inflammation and halts the growth of tumors.

Total Cost: $8.15 

Cost per plate: $2.04

Servings
4
Prep Time
25 min
Duration
60 min

Ingredients

  • ⅓ cup roasted unsalted cashews

    1 clove garlic, peeled

    2 cups BPA-free canned unsalted chickpeas, drained and rinsed

    ½ cup cooked quinoa

    5 tbsp white whole-wheat flour

    ⅓ cup finely chopped celery

    ¼ cup peeled and grated carrot

    2 green onions, finely sliced

    1 large egg, beaten

    1–2 tbsp Louisiana-style hot sauce (like Tabasco)

    2 tbsp chopped fresh flat-leaf parsley

    1 tbsp red wine vinegar

    ½ tsp each ground cayenne pepper, ground celery seed and garlic powder

    ¼ tsp sea salt

    ¼ tsp ground black pepper, divided

    ½ cup whole-milk yogurt

    2 tbsp crumbled blue cheese

    ½ tsp Dijon mustard

    1 tbsp olive oil

    4 whole-wheat hamburger buns, toasted

    4 large romaine lettuce leaves

Preparation

1. In a food processor, pulse cashews and garlic until finely chopped. Add chickpeas, quinoa, flour, celery, carrot, green onions, egg, hot sauce, parsley, vinegar, cayenne, celery seed, garlic powder, sea salt and ⅛ tsp black pepper; pulse until mixture comes together but is still chunky, about 10 pulses. (NOTE: Do not overprocess; a bit of texture is desired.) Cover and refrigerate for 30 minutes.

2. In a small bowl, combine yogurt, cheese, mustard and remaining ⅛ tsp black pepper, mashing cheese with a fork to break it up a bit; cover and refrigerate until serving.

3. Shape mixture into 4 equal-sized patties, about ½ inch thick. Heat oil in a cast iron skillet over medium. Add patties and cook, flipping once, until brown and crispy, about 4 to 5 minutes per side. Serve on buns, topped with blue cheese sauce and lettuce.

Nutrition Information

  • Serving Size 1 burger with bun and sauce
  • Calories 476
  • Cholesterol Content 54 mg
  • Fat Content 17 g
  • Protein Content 21 g
  • Saturated Fat Content 4 g
  • Sodium Content 581 mg
  • Sugar Content 10 g
  • Monounsaturated Fat Content 8 g
  • Polyunsaturated Fat Content 4 g