Chickpea Burgers
This delicious Chickpea Burger is hearty and packed with flavor. Top with lettuce, tomatoes, onions, and a dollop of my homemade vegan mayo.
Servings: 4 patties
Calories: 160kcal
Ingredients
- 2 tablespoons sesame seeds
- 1/4 cup onion
- 1/2 cup carrot
- 1/2 cup celery
- 1 clove garlic
- 1 15 oz can chickpeas or 1.5 cup cooked beans
- 1/4 cup dry bulgur
- 1 tablespoon soy sauce
- 1.5 teaspoons curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander or cardamom optional
- 1 teaspoon smoked paprika
- 1/8 teaspoon cayenne pepper or to taste
- 1/2 teaspoon salt
- 1/4 cup flour of choice
Instructions
- Begin making these veggie burgers by first cooking the bulgur that will make these chickpeas nice and thick along with helping them bind together. For this recipe, I add the dry bulgur with 1/2 cup water in a microwave-safe bowl and allow it to cook for approximately 3-minutes. Once it's cooked, set it to the side to cool and allow it to thicken up.
- What I love the most about bulgur is that it has a crumbly, ground beef texture–that can be used in dishes like tacos, lasagna, and spaghetti–and it soaks up the flavors of whatever spices you happen to be cooking with.
- Next, toast the sesame seeds in a dry non-stick skillet until they begin to pop and become brown and fragrant. Once done, set aside in a medium bowl.
- In a blender or food processor, chop the chickpeas slightly. I use a low-profile 64 oz canister on my Vitamix blender to get a nice consistency.
- Remove the chickpeas and add them to the bowl with the toasted sesame seeds.
- Place the veggies--garlic, carrots, onions, and celery--into your blender or food processer. Pulse to dice the vegetables, and be careful not to over-process. You want to retain some of the chunkiness.
- Transfer veggies to the bowl with chopped chickpeas and toasted sesame seeds. Now, the cooked bulgur should be added, along with all the other ingredients.
- Mix all of the ingredients well. I find that using my hands to knead everything works best.
- Form into patties and place on a baking sheet. I like to line my pans with parchment paper sheets to keep them from sticking and to make clean up a breeze.
- Bake at 350°F for 25-30 minutes until nice and browned. They should be slightly crunchy on the outside.
- 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.
Video
Notes
Tips & Suggestions:
I have included step-by-step photos and directions above to ensure your first attempt will be successful.
Make them gluten-free: Gluten-free flour should work fine as a binder. Be aware that you will need to use a gluten-free substitution for the bulgur wheat. Buckwheat groats are a good option. Soy sauce also has gluten, so use tamari or amino acids to replace it.
Chickpeas: Canned beans work well, or make your own homemade Instant Pot chickpeas from dry.
Bun options: For an oil-free bun, try the Ezekiel brand in the freezer section of many grocery stores or make your own with this recipe from This Healthy Kitchen.
Nutrition
Serving: 1g | Calories: 160kcal | Carbohydrates: 25g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Sodium: 309mg | Fiber: 8g | Sugar: 0.5g