Many people have never even heard of chickpea burgers, and that needs to change. These Easy & Delicious Chickpea Burgers are a great veggie burger option.
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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)
Making vegan 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 blender.
Transfer veggies to the bowl with chopped chickpeas. Add all other ingredients.
Form into patties and place in 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.
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
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 from Physicians Committee for Responsible Medicine’s Cancer Project.
Other Plant-Based Burger Recipes:
Plant-Based Vegan Starter Kits $27
- 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 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 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.
- Mix all the ingredients in 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 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 bun with your favorite condiments. My personal favorites are spinach, onion, my low-fat mayo (recipe link below), Dijon mustard, and salsa.
Bob's Red Mill, Bulgur Wheat
12" Stone Earth Frying Pan by Ozeri, with 100% APEO & PFOA-Free Stone-Derived Non-Stick Coating from Germany
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Amount Per Serving: Calories: 388 Total Fat: 5g Carbohydrates: 75g Fiber: 14g Sugar: 11g Protein: 16g