Print Friendly and PDF

CHICKPEA QUINOA VEGGIE BURGERS

/
CHICKPEA QUINOA VEGGIE BURGER ON BUN.jpg

I absolutely love these Indian-spiced chickpea quinoa veggie burgers. They're crispy on the outside, soft on the inside, and absolutely packed with flavour and nutrition. Better still, they’re super easy to make and suitable for vegan and gluten-free diets.

Chickpeas, or garbanzo beans, are one of the most popular legumes worldwide.  They are rich in vitamins and minerals including folate, iron, magnesium, and zinc, and are an excellent source of plant-based protein and fibre.  One cup of chickpeas contains over 14 grams of protein and 12 grams of fibre.

Quinoa is often referred to as a grain, but it is actually a gluten-free seed.  It is rich in antioxidants, fibre, and vitamins & minerals including magnesium, zinc, and B vitamins.  Quinoa is one of the few plant foods that contains all nine essential amino acids.

Ingredients for 6 large or 8 smaller burgers:

  • 2 Tbsp ground flax plus 5 Tbsp warm water (for flax “eggs”)

  • 1 can (19 oz) chickpeas, drained, rinsed, and coarsely mashed

  • 1 cup cooked quinoa

  • 1/2 cup grated carrot

  • 1/2 cup grated zucchini, most of moisture squeezed out

  • 1/4 cup hemp hearts

  • 2 Tbsp finely diced green onion

  • 2 Tbsp tahini

  • 1 Tbsp fresh lemon juice

  • 1 clove garlic, minced

  • 1/2 tsp sea salt

  • 1 tsp ground cumin

  • 1 tsp ground coriander

  • 1/4 tsp cayenne (optional)

  • 1/4 tsp black pepper

  • avocado oil for cooking

  • optional for serving: hamburger buns (gluten-free if needed) or lettuce “wraps”, guacamole, sliced cheese (vegan cheese here), sliced tomato, leafy greens and/or coleslaw, ketchup, sauerkraut, or toppings of choice

Chickpea Quinoa Veggie Burgers ready for the grill.

Chickpea Quinoa Veggie Burgers ready for the grill.

Directions:

  1. In a small bowl, mix ground flax with warm water and set aside for 5 to 10 minutes, until a gloopy egg-like texture is achieved.

  2. Put mashed chickpeas, quinoa, grated carrot, zucchini, green onion, hemp hearts, tahini, lemon juice, garlic, salt, and spices in a large bowl and stir well to combine. Add the flax eggs and mix well. Adjust seasoning to taste.

  3. Shape mixture into 6 patties, approximately 2 cm (or 3/4" inch) thick, or 8 smaller burgers.  Refrigerate the burgers for 20 to 30 minutes to allow them to set while you prepare the toppings.

  4. Heat oil in skillet over medium-high heat and cook the burgers, approximately 4 to 5 minutes per side or until nicely browned and warm in the middle.  Alternatively, the patties can be cooked on a well-oiled grill.

  5. Serve with your choice of buns and toppings.