Chickpea (Garbanzo Bean) Burgers
You know by now how much I love chickpeas and that I find excuses to put them in things. My latest quest is to find and create as many different types of recipes from these bad boys as I can. Just to remind you of WHY I love chickpeas so much, here are the top five reasons:
- Hunger control: Chickpeas are high in fibre and protein, and they have a low glycemic index. This powerful combination can help control your weight AND blood sugar at the same time. Enjoying as little as 1/2 cup (125 mL) of chickpeas daily can keep you feeling quite satisfied, which means consuming fewer calories.
- Lower cholesterol: Adding just 3/4 cup of chickpeas in your diet daily can help lower LDL (the bad stuff) cholesterol levels, which reduces the risk of heart disease and strokes.
- Versatility: These things are used by many different cultures around the world. Chickpeas can be used in salads, soups, curries, chilis and stews. Or consider roasting them with your favorite high octane spices, which we do in a recipe called Chickpea Popcorn.
- Big bang for the buck: Chickpeas contain about 269 calories per cup and provide 15 gms of protein. Chickpeas are a good source of folate (71% of the daily value per cup) and manganese (84% of the daily value per cup). They also contain magnesium, phosphorous, copper and iron and are an excellent source of fiber to keep you regular.
- Gluten free: Chickpea flour (also called garam) is not only high in protein but gluten-free. I often use it as a substitute for other flours (or mix it in). Chickpea flour can be used to make pakoras, pappadams or pancakes and waffles. Chickpea flour can even do double duty as as a substitute for eggs in baked sweets.
What’s not to like?
So here is a very tasty burger recipe made with chickpeas for you to try.
Remember, it’s not necessary to always buy burger patties frozen in the supermarket you know. Making them at home takes just a few minutes, and the taste is far superior to those bland things you can buy. Even though they are “natural” or “organic” and are certainly convenient, they are still processed foods and should be considered as something to eat only on occasion.
Oh, and though this recipe suggests frying the patty, feel free to put it in the oven and bake it on parchment paper. That’s what I do to cut down on the added fat and associated calories. Must keep my old-girlish figure.
- 1 can chickpeas, drained (or 1-1/2 cups cooked)
- Zest of 1 lemon, plus juice ½ of it
- 1 tsp ground cumin
- Salt and pepper to taste
- Small bunch cilantro, chopped
- 1 flax egg (or use favorite egg substitute)
- ½ cup fresh breadcrumbs
- 1 medium red onion, ½ diced, ½ sliced
- 1 Tablespoon olive oil
- 4 small whole grain burger buns
- 4 large leaves lettuce
- 1 large tomato, sliced,
- ½ cucumber, sliced
- chili sauce or catsup, to serve
- Using your blender or food processor, pulse the chickpeas, lemon zest, lemon juice, cumin, half the coriander, the flax egg and some seasoning.
- Scrape mixture into a bowl and mix with half the breadcrumbs and the diced onions.
- Divide evenly into fourths, then press into four patties.
- Press remaining breadcrumbs onto both sides and chill on non-stick surface for 20-30 minutes.
- Heat oil in non-stick frying pan until hot over medium heat. Fry the burgers for about 4 mins each side, keeping the heat no higher than medium to avoid scorching.
- Slice each bun and top it with a slice of tomato, a burger patty, a few red onion slices, some cucumber slices, a dollop of chili sauce or vegan catsup and the remaining cilantro.
Category: Light Meals
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