In the theme of pantry meals and canned beans, I created this amazingly simple (and if I may say so, DELICIOUS!) chick-pea burger recipe that my family absolutely loved (and with two littles in the house, I’ve got some serious critics)!
Topped with a dollop of medicine pesto, these burgs have quickly become regular fare as a medicine meal in my house.
As one of the earliest cultivated legumes, chickpeas have been an integral part of healthy eating for literally thousands of years! They are a fantastic source of fiber, are rich in protein and are abundant in vitamins and minerals essential to optimal health. There is a complete nutritional breakdown further along in this post, but let’s get on with how to make these delicious and nutritious pantry-burgers!
- 1 can of chickpeas, rinsed and drained (keep about 1/3 cup of the liquid aside in case you need it in moistening your mix)
- 1/2-3/4 cup of rolled oats
- 1 small carrot finely grated
- 1/2 medium zucchini, finely grated skin and all
- 1 egg
- 2 cloves garlic, finely chopped
- 1/2 lime, freshly squeezed
- 1/3 cup parsley, finely chopped
- 1/2 tsp cumin
- 1/8 tsp chipotle chili powder (optional)
- 1/4 tsp herbamare or sea salt of choice
- 2 Tbsp nutritional yeast (optional).
- fresh cracked pepper (as much as you like!)
- 1/3-1/2 cup of olive oil (poured in slowly while the entire mix is blending)
Pro-Tips before you begin (especially helpful if you’re new to veggie burgers!):
- Rinse and drain the chickpeas really well. This cuts down the sodium content as well as ensures the legumes are as dry as possible before blending. In fact, I do this FIRST and then add the chickpeas LAST to the mix.
- DO NOT add the wet ingredients until the very end. When you do, pour them slowly to make sure you don’t get your mix too wet
- Before making the patties, rub a little oil on your hands to prevent them from sticking.
- When frying / grilling, cover the patties with a lid to help the burgers cook evenly.
- Put all of the ingredients, minus the olive and chickpea liquid, into a high powered blender or food processor.
- Start blending together and slowly pour the olive oil in. You want a consistency similar to meat patties that you can pat into a burger, so not too wet.
- If the mixture needs more moisture after the olive oil, slowly blend in the chickpea liquid until you reach the right consistency for making patties.
- If your mixture is too wet, add some more rolled oats or quinoa to your mix. Both are high in fiber and micronutrients.
- Fry or grill the patties on medium-low high heat for 3-4 minutes per side or until golden brown. I often put a lid over the pan to help the inside cook more efficiently.
- Serve on lightly toasted whole-grain rounds (cut circular slices of whole grain toast. For a gluten-free & salt-free option, use romaine lettuce leaves.
- Top with your favourite toppings (sauteed mushrooms and onions, fresh avocado, pepper slices and pea shoots or cilantro sprigs are all delicious and nutritious!)
This mix can store for several days in the fridge and when grilled to perfection in minutes, they make for a quick grab n’ go nutritious meal or snack! Enjoy.
Chickpeas are high in fiber, which is excellent for digestive health, supporting the microbiome (innate immune function), helpful in lowering cholesterol and balancing blood sugar.
Chickpeas are also an excellent source of protein and are high in the following vitamins and minerals:
- B vitamins: necessary for energy production, hormone balance, blood sugar regulation and so much more
- Potassium: offsets sodium and is thus helpful in cardiovascular function
- Magnesium: a key cofactor in biochemical cycles of energy production, neurotransmitter balance, cardiovascular function and much more
- Selenium: an important antioxidant and immune supportive mineral
- Choline: an essential nutrient that helps with nervous system function. It is an integral part of the key neurotransmitter acetylcholine and is essential in neural communication. As a key part of the cellular membrane structure, choline is vital to the health of every cell in the body.
As an excellent central nervous system tonic, oats are great for mental wellness. They are also a fantastic source of fiber, which is super beneficial for the digestive, immune, cardiovascular and metabolic systems.
Eggs are included in this recipe to help the patties stick together, but they have an added benefit of being an excellent source of protein. A single egg weighs in on the protein scale with a whopping 6 grams!
Herbs & Spices
Fresh herbs and dried spices are a dynamite way to ramp up the nutritional stock of your meals. And they make food delicious t’boot! The green herbs are full of antioxidants while the spices provide key vitamins and minerals.
Fresh cracked pepper adds a kick of flavour to your meals, but it also helps your body better utilize the nutrients inherent in your food. So add a liberal amount of pepper to your dishes and you ramp up the goodness your body gets!
Nutritional yeast is naturally low in calories and salt and high in B vitamins. It has long been used in the vegan world as a cheese alternative and adds a cheesy, tangy flavour to recipes. Different manufacturers add different things to their product, so make sure to read labels if you are looking for a low-sodium variety.