Chickpea Burgers

SOBRE DULCE Y SALADO
11Ingredients
45Minutes
110Calories

Description

Going vegetarian doesn't mean you have to give up burgers! A good chickpea burger is an excellent stand-in for its beef counterpart — and with coriander and cumin, these filling yet light chickpea burgers are just as satisfying as beef. So even if you're a carnivore, this burger can lighten your meal without leaving you hungry…

Variations

This recipe is easy to execute — most of the work involves pressing a button on a food processor. Basically, you mash the chickpeas with all of the spices and form patties before frying. But if you don't like the ingredients, they can easily be modified.

Add Egg: While this is a vegan recipe, you can add an egg for a little more protein and more binding power. Just make sure to add more mashed chickpeas to the mix so that it's dry enough to keep the patty intact.

Make Them Gluten-Free: This recipe calls for a tablespoon of all-purpose flour, but you can trade that for chickpea flour, a pre-mixed gluten-free all-purpose flour (make sure it's a 1:1 ratio), or one teaspoon of coconut flour. And, of course, you can use gluten-free buns for serving.

Make Them Spicy: To kick the flavor up a notch, add red pepper flakes or chili powder to your burger patties, or top with a few slices of fresh jalapeños.

Try A Variety Of Cheeses: If you aren't aiming for something vegan or dairy-free, you can experiment with a variety of Mediterranean and Middle Eastern cheeses to top your chickpea veggie burgers. Goat cheese and ricotta salata pair well with chickpeas, or you can try Greek feta or labneh if you want something a bit saltier.

Make Them Crunchy: If you want to add a little more texture to your veggie burger recipe, you can sprinkle a tablespoon of sesame seeds into the mixture or on top of the burger before serving. A quick pat of panko breadcrumbs on the outside of the burger before frying is another way to add satisfying crunch.

Add Herbs And Spices: Fresh herbs like cilantro or mint can make these vegan burgers more flavourful and shift it to more of a Mediterranean meal.

Soaking Your Chickpeas

This recipe suggests soaking the dried chickpeas. Many people soak their beans to make them softer, but it's not necessary. You can take them from the bag and dump them in a pot of boiling water for 45 minutes and they'll be just as tender as the beans soaked and drained before cooking. However, while soaking beans and whole grains is common practice for sprouting, some people soak beans before cooking to make them easier to digest. You can also avoid this conundrum altogether by using canned chickpeas. You'll need about one can of chickpeas in place of the dried chickpeas this recipe calls for and you won't have to soak or cook them.

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Ingredients

US|METRIC
  • 200 grams chickpeas
  • 1/2 red onion (peeled)
  • 1/2 garlic clove (peeled)
  • fresh parsley
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 tablespoon flour
  • salt
  • 1 tablespoon olive oil
  • hamburger buns
  • lettuce
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    Directions

    1. Soak the chickpeas in water overnight.
    2. Drain the chickpeas and transfer to a medium saucepan. Cover the chickpeas with water and bring to a boil over medium-high heat. Reduce the heat to low and simmer for 30 minutes.
    3. Puree the chickpeas with the onion, garlic, parsley, cumin, coriander, flour, salt, and 1 teaspoon of the water in a food processor until smooth.
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    NutritionView More

    110Calories
    Sodium15% DV350mg
    Fat6% DV4g
    Protein6% DV3g
    Carbs5% DV15g
    Fiber12% DV3g
    Calories110Calories from Fat35
    % DAILY VALUE
    Total Fat4g6%
    Saturated Fat0g0%
    Trans Fat
    Cholesterol
    Sodium350mg15%
    Potassium170mg5%
    Protein3g6%
    Calories from Fat35
    % DAILY VALUE
    Total Carbohydrate15g5%
    Dietary Fiber3g12%
    Sugars<1g2%
    Vitamin A35%
    Vitamin C15%
    Calcium4%
    Iron8%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.