Many people have never even heard of chickpea burgers, and that needs to change. These easy and delicious Chickpea Burgers are a great veggie burger option.
We love these chickpea burgers because they’re…
- Full of flavor
- Loaded with healthy ingredients
- A great veggie burger
Disclosure: This post contains Amazon and/or other affiliate links to my favorite products. If you purchase via my links, I may make a small percentage at no cost to you. Thank you!
With warm spices like cumin, curry, smoked paprika, bulgur, and a ton of veggies, these pan-seared chickpea burgers will not disappoint!
Ingredients in chickpea burgers
- chickpeas (also called garbanzo beans)
- bulgur grain
- sesame seeds
- soy sauce
- spices (cumin, curry, paprika, etc)
How to make chickpea burgers
I like to begin making these burgers by toasting sesame seeds in a dry skillet until they begin to pop and become brown and fragrant. Set aside in a medium bowl.
Next, in blender or food processor, chop chickpeas slightly, then add in onion, carrot, and celery to a blender.
Transfer veggies to the bowl with chopped chickpeas. Add all other ingredients.
Form into patties and place in a non-stick skillet. The link to the pan I use is below. I sprinkle mine with a little more smoked paprika. Cook until browned, then flip to brown the other side.
I love my non-stick Ozeri frying pan. It’s the pan in my kitchen that used the most on everything from burgers to pancakes. I highly recommend it.
Served on a whole grain bun with fresh spinach leaves, onion, and Low-Fat Eggless Mayo, these chickpea veggie burgers make a great meal. For side dishes try corn on the cob, baked potato, or fresh garden salad.
RECIPE CARD BELOW
Nutrition in chickpeas
As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once. These nutty beans are rich in a number of important nutrients that keep you well — including protein, vitamins and minerals — and they provide fiber too.
Including chickpeas in your diet may play a role in reducing your risk of a number of chronic illnesses such as heart disease, diabetes and cancer.
Chickpeas aren’t super low in calories like most veggies, but they’re rich in a number of good-for-you nutrients. A 1-cup serving of boiled chickpeas has 270 calories, 45 grams of carbs, 4 grams of fat, 15 grams of protein and 13 grams of fiber.
That same 1-cup serving also meets 70 percent of the daily value for folate and 26 percent of the DV for iron. It’s also a good source of a number of other minerals including manganese, magnesium, zinc and copper, as well some other B-vitamins, including thiamine and vitamin B-6.–LiveStrong
These chickpea burgers with bulgur
Bulgur is a wheat grain. It cooks just like rice. I like to cook mine in a rice cooker and then put into a storage bag and store in freezer to add to recipes like chili beans, lasagna, No-Meat Loaf, and more. It can be cooked on a stove top too.
Nutrition in bulgur
Eating bulgur wheat may help to alleviate chronic inflammation, thereby protecting against some diseases.
In a clinical study published in the February 2008 issue of the “American Journal of Clinical Nutrition,” researchers found that people who consumed higher amounts of betaine, a metabolite found in whole wheat, had lower concentrations of homocysteine, a marker of chronic inflammation that has been linked to heart disease, osteoporosis, Alzheimer’s disease and type 2 diabetes.–LiveStrong
Recipe from Physicians Committee for Responsible Medicine’s Cancer Project.
Other burger recipes:
- 2 Tbsp sesame seeds
- 1 small onion
- 2 small carrots
- 1 stalk celery
- 1 clove garlic
- 1 15-oz can chickpeas, or 1.5 cup cooked beans
- 1/2-3/4 cup cooked bulgur, to get good consistency
- 1 Tbsp soy sauce
- 1.5 tsp curry powder
- 1 tsp ground cumin
- 1/2 tsp ground coriander or cardamom
- 1 tsp smoked paprika
- 1/8 tsp cayenne pepper, or to taste
- 1/2 tsp salt
- 1/4 cup potato flour, or other flour
- Toast sesame seeds in a dry skillet until they begin to pop and become brown and fragrant. Set aside in a medium bowl.
- In blender or food processor, chop chickpeas slightly. Leave some chunks. Transfer to the bowl with toasted sesame seeds.
- Toss onion, carrot, and celery into the blender.
- Pulse to dice up veggies. Don't over process and leave some chunkiness.
- Transfer veggies to the bowl with chopped chickpeas. Add all other ingredients.
- NOTE: Bulgur is wheat grain. It cooks just like rice. I like to cook mine in a rice cooker and then put into a storage bag and store in the freezer to add to recipes like chili beans, lasagna, no-meat loaf, and more. It can be cooked on a stovetop too.
- Mix all the ingredients in a bowl. I use my hands to knead.
- If the patties need to be firmer, add more flour, one Tbsp at a time.
- Form into patties and place in a non-stick skillet. The link to the pan I use is below. I sprinkle mine with a little more smoked paprika. Cook until browned, then flip to brown the other side.
- They should be firm and browned.
- Serve on a bun with your favorite condiments. My personal favorites are spinach, onion, my low-fat mayo (recipe link below), Dijon mustard, and salsa.
As an Amazon Associate and member of other affiliate programs, I earn a small percentage from your purchases at no cost to you. Thank you!
Nutrition Information:Yield: 5
Amount Per Serving: Calories: 388 Total Fat: 5g Carbohydrates: 75g Fiber: 14g Sugar: 11g Protein: 16g
Did you like this recipe? Please consider RATING it and leaving a COMMENT below. And remember, SHARING IS CARING!