So much of the nutrition news tripping across my computer screen of late seems to be centered on protein. Perhaps it’s because of emerging research on the importance of dietary protein for aging or perhaps because the algorithm knows I’m all ears. Regardless, I decided to track my food intake for a week to see how I was measuring up on the protein front. Here’s what I learned:
- I did meet (and sometimes exceeded) my daily protein goal.
- I was SO focused on protein that I neglected another important aspect of a healthy diet: fiber.
Indeed, on several of the days I tracked, my diet fell short of the targeted 25 daily grams of fiber (that’s for women; it’s 38 grams for men). As someone who preaches the benefits of fiber to anyone who will listen, this came as a humbling surprise. It has since motivated me to look for sources of protein that also deliver fiber. Specifically, I’m aiming to eat more beans, peas, and lentils, all budget-friendly, nutritious, convenient, and tasty.
Enter Turkey Chickpea Pita Smash Burgers
This recipe for Turkey Chickpea Smash Burgers is one I developed for this very purpose. Each smash burger delivers 32 grams of protein plus a whopping 10 grams of fiber. Compare that to a regular turkey burger served on a standard bun, which would have less protein and just a gram or two of fiber. These smash burgers also offer other nourishing goodness thanks to loads of fresh spinach, dill, and scallions, plus a flavorful mix of spices. Delicious!
How to Make Pita Smash Burgers
The method for these smash burgers is a departure from a conventional burger. Here’s the play-by-play:
- Blend cooked chickpeas with fresh spinach, feta, herbs, spices, and lemon juice.
- Work the chickpea blend into a pound of ground turkey (or any other type of ground poultry or meat)
- Roll the mix into 6 balls, then set each ball on the center of a whole pita.
- Invert the pita onto a hot skillet, burger-side-down. Push down on the pita so the burger spreads into a thin disc.
- Flip it over and get the bottom of the pita lightly browned.
- To finish, top the burger meat with a swipe of Greek yogurt and a crunchy mix of lettuce, cucumbers, onion, tomato, and fresh mint.
Make Burger Patties Instead
If you want to skip the whole smash burger business altogether, you can make and cook these like conventional burgers or make them into smaller patties to enjoy as sliders. Just tuck the cooked burgers inside a warm pita pocket and top with the same garnishes as you use for the smash burgers.
Great to Make-Ahead and Refrigerate or Freeze
This burger mix is an excellent make-ahead meal. You can either:
- Make the burger mix, form into patties, layer with parchment in between each patty, and store in the refrigerator for up to three days or the freezer for up to three months.
- Make the burger mix, form into patties, and cook on a hot skillet. Let cool and refrigerator or freeze for a quick, ready-to-heat-and-eat meal.
If you like these Turkey Chickpea Pita Smash Burgers, check out:
Blended Beef and Mushroom Burgers
Lamb Sliders with Yogurt Sauce
Turkey Chickpea Pita Smash Burgers
This clever and very nutritious dish takes the turkey burger to the next level. The burgers are packed with flavor thanks to dill, scallions, cumin, garlic, and coriander. Chickpeas and fresh spinach get blended in to add an extra boost of goodness. Once assembled, a generous swipe of Greek yogurt, crisp salad, and fresh mint mix pulls it all together.
Ingredients
Burgers
- One 15-ounce can chickpeas, drained and rinsed
- ¾ cup crumbled feta (3 1/2 ounces)
- 1 generous handful fresh spinach
- ½ cup roughly chopped fresh dill
- 4 scallions, white and light green parts, cut into a few pieces
- 1 tablespoon lemon juice
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon garlic powder
- ¼ teaspoon cayenne pepper
- 1 teaspoon kosher salt
- 1 pound ground turkey or other ground poultry/meat
- 6 whole-wheat pitas (unsplit)
- 1 tablespoon extra-virgin olive oil
Toppings
- 2 cups shredded hearts of Romaine lettuce
- 1 cup diced English or Persian cucumber
- 2 medium tomatoes, diced
- 3 tablespoons chopped fresh mint
- Big pinch salt
- ½ large lemon
- ¾ cup plain low-fat Greek yogurt
Instructions
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Put the chickpeas, feta, dill, scallions, lemon juice, cumin, coriander, garlic, cayenne, and salt into a food processor fitted with a metal blade. Run the food processor until everything blends until it’s nearly a paste.
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Transfer to a large bowl with the ground turkey. Use your hands to mash the chickpea mixture with the turkey until it is one color and consistency. Break it up into 6 even pieces and roll each into a ball.
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In a medium bowl make the salad by tossing together the lettuce, cucumber, onion, tomato, mint, big pinch of salt, and juice of half lemon. Set aside.
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Set a whole (unsplit) pita on your work surface and put a burger ball in the center. Press down lightly with your palm so the burger adheres to the pita.
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Coat a large non-stick or cast iron skillet with olive oil and set over medium-high. When the oil is hot invert a pita onto the skillet so the burger is face down. Press on the pita firmly so the burger smashes down until it’s quite thin, about ⅓-inch, and spreads an inch or so shy of the edge. Repeat with another pita or two based on what will fit into the skillet. Cook until the burgers are nicely browned along the bottom and cooked through, about 3 minutes. Try not to move the burgers too soon, or they will stick. Use a large spatula to swiftly flip to the second side, so the pita is in the skillet. Cook until the pita is lightly browned and a little crispy, about 2 minutes. Repeat with the remaining burgers, adding a little more oil to the pan before adding the burgers.
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Transfer each smash burger to a plate and top with a big spoonful of yogurt and generous pile of salad. Fold it up and enjoy. Tip: Serve the smash burgers on parchment to help contain the mess.
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