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Veggie Chickpeas Burger

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I love this veggie chickpeas burger as it comes together in no-time! Its gluten free, with a great source of protein to help keep you stay satiated plus it has many health benefits.

Further Food Nutritionist Commentary:

If the shear beauty of this burger doesn’t convince you, the health benefits are sure to do the trick! This veggie burger uses chickpeas as the base, which are packed with protein and fiber to keep you fuller longer. The patty features a bit of spice via the cayenne pepper and paprika while the beet sauce provides a hint of sweetness. The recipe is gluten-free, too, and has tons of iron and vitamin C!

By Rachel Paul, MS, RD

Veggie Chickpeas Burger

  • Prep Time:15 minutes
  • Cook Time:5 minutes
  • Servings: 5

Ingredients

1 flax egg-substitute: 1 tablespoon ground flaxseeds + 3 tablespoons warm water
2 tablespoons sunflower seeds
1 garlic clove (finely chopped)
1 red pepper (finely chopped)
1 carrot (grated)
½ onion (finely chopped)
250 grams canned chickpeas
1 teaspoon chili powder
1 teaspoon cayenne pepper
2 teaspoons cumin
2 teaspoons smoked paprika
3 tablespoons buckwheat flour (gluten-free)
2 tablespoons extra virgin olive oil
1/8 teaspoon sea salt

 

Beet sauce:

3 pre-cooked beets (chopped)
2 tablespoons tahini sauce
½ lemon (juiced)
1/8 teaspoon salt
2 tablespoons extra virgin olive oil

 

To garnish:

gluten-free buns
1 large tomato (sliced)
½ avocado (sliced)

Instructions

  1.  To prepare the flax egg, grind 1 tablespoon of flaxseeds in a coffee grinder (or buy ground flax seeds) and add 3 tablespoons of water. Stir well, and place in the fridge to set for 15 minutes, till it becomes a sticky egg-like substitute.
  2. Toast sunflower seeds at 180°C for about 10 minutes, or until lightly golden in color.
  3. In a food processor, pulse the chickpeas with spices.
  4. Transfer into a large bowl with the other ingredients and mix very well.
  5. Form 5-6 patties and pack dough together tightly.
  6. Heat the oil in a frying pan until hot. Cook the patties for about 4-5 minutes per side in medium heat to avoid burn.
  7. Make the beet sauce by blending all ingredients together.
  8. To serve, slice each bun and fill with some green leaves, a slice of tomato, a burger, some beet sauce and avocado slices.
 To prepare the flax egg, grind 1 tablespoon of flaxseeds in a coffee grinder (or buy ground flax seeds) and add 3 tablespoons of water. Stir well, and place in the fridge to set for 15 minutes, till it becomes a sticky egg-like substitute. Toast sunflower seeds at 180°C for about 10 minutes, or until lightly golden in color. In a food processor, pulse the chickpeas with spices. Transfer into a large bowl with the other ingredients and mix very well. Form 5-6 patties and pack dough together tightly. Heat the oil in a frying pan until hot. Cook the patties for about 4-5 minutes per side in medium heat to avoid burn. Make the beet sauce by blending all ingredients together. To serve, slice each bun and fill with some green leaves, a slice of tomato, a burger, some beet sauce and avocado slices.

Nutrition Information

Per Serving:  Calories: 296; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 258mg; Potassium: 275mg; Carbohydrate: 28g; Fiber: 8g; Sugar: 7g; Protein: 8g

Nutrition Bonus:  Vit C: 64%; Vit A: 51%; Iron: 21%; Calcium: 10%

 

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