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Chickpea Sliders With Yogurt Sauce Two Stars

Chickpea Sliders With Yogurt Sauce

Get Ready

Servings: Serves 4 (Makes 8 Sliders)

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients: Add ingredients to List

3/4 cup water
1/2 cup fine or medium bulgur
1/4 teaspoon salt
1 each small red onion
1/4 cup parsley leaf
1 cup reduced-soldium Chickpeas, canned, drained and rinsed
1 cup Carrots, shredded
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/8 teaspoon cayenne
3/4 cup panko breadcrumbs (more if needed)
1 tablespoon olive oil
4 medium whole wheat pita breads (1/2 an 8 oz pkg)
1 each pickling cucumber, peeled and sliced into rounds
1 cup nonfat plain greek yogurt
2 teaspoons extra-light olive oil
2 teaspoons Fresh lemon juice
1 each Garlic clove, minced finely
2 tablespoons Fresh mint, chopped

directions:

1. Begin preparing the sliders. In a small saucepan, bring water to a boil. Removefrom heat, add bulgur and salt, cover, and let sit until water is fully absorbed (about 20 minutes).
2. While bulgur rests, prepare the yogurt sauce. In a small bowl, combine yogurt, olive oil, lemon juice, garlic, and mint. Mix well. Cover and refrigerate until ready to use.
3. When the bulgur is ready, continue preparing the sliders. Add onion and parsleyto a food processor and process until onion is finely chopped. Add the cooked bulgur, chickpeas, carrots, cumin, coriander, and cayenne, and pulse until chickpeas are finely chopped but not pureed.
4. Add panko and stir in by hand. You should be able to easily form the mixture into patties; mix in more bread crumbs if it's too moist. Form into 8 patties, pressing firmly to shape.
5. Heat olive oil in a large nonstick skillet. Add half the patties and saute until golden, about 3 to 5 minutes on each side. Transfer to a plate and saute remaining patties.
6. To serve, heat pita in a toaster oven just until warm. Slice each pita in half and place a slider in each half, along with a few slices of cucumber. Drizzle with reserved yogurt sauce and serve immediately.
Source: Hannaford fresh Magazine, July - August 2011

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Quantity Ingredients  
3/4 cup water  
1/2 cup fine or medium bulgur  
1/4 teaspoon salt  
1 each small red onion  
1/4 cup parsley leaf  
1 cup reduced-soldium Chickpeas, canned, drained and rinsed  
1 cup Carrots, shredded  
1 teaspoon ground cumin  
1/2 teaspoon ground coriander  
1/8 teaspoon cayenne  
3/4 cup panko breadcrumbs (more if needed)  
1 tablespoon olive oil  
4 medium whole wheat pita breads (1/2 an 8 oz pkg)  
1 each pickling cucumber, peeled and sliced into rounds  
1 cup nonfat plain greek yogurt  
2 teaspoons extra-light olive oil  
2 teaspoons Fresh lemon juice  
1 each Garlic clove, minced finely  
2 tablespoons Fresh mint, chopped  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4 (Makes 8 Sliders)
Base Nutrients
Calories 480 kcal (24%)
Calories from Fat 81 kcal (0%)
Total Fat 9 g (13%)
Saturated Fat 2 g (7%)
Cholesterol 0 mg (0%)
Sodium 694 mg (28%)
Total Carbohydrates 85 g (28%)
Dietary Fiber 14 g (56%)
Protein 20 g (33%)
Vitamins
Vitamin A 5936 IU (118%)
Vitamin C 24 mg (40%)
Minerals
Calcium 224 mg (4%)
Iron 19 mg (31%)
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