Chickpea Veggie Burgers
User Reviews
5
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Prep Time
15 mins
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Cook Time
20 mins
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Total Time
35 mins
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Servings
4 burgers
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Calories
177 kcal
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Course
Main Course, Snacks, Lunch
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Cuisine
American
Chickpea Veggie Burgers
Description
This recipe transforms chickpeas, oats, cooked brown rice, diced onion, carrots, celery, and garlic into vegetable-rich patties that hold together with a chia seed egg and Italian seasoning. The vegetables are sautéed until tender before mixing with the other ingredients in a food processor to form a coarse mixture.
The patties are shaped evenly and pan-fried in a greased skillet over medium-high heat until each side is golden brown and cooked through, creating a slightly crisp exterior with a moist interior. The Italian seasoning and parsley lend herbal notes complementing the natural chickpea earthiness.
Chickpea Veggie Burgers can be served on traditional burger buns with favorite toppings, making them a satisfying meatless choice for lunches or dinners. The textured filling and rich vegetable content provide substantial flavor and nutrition.
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 1 cup carrot matchstick cut
- 1 celery diced, stalk
- 2 cloves garlic minced
- 1 chickpeas rinsed and drained, canned
- 1 cup quick oats
- ½ cup brown rice cooked
- 2 tablespoons parsley chopped
- 1 tablespoon chia seeds one chia “egg”, plus 3 tablespoons of water
- 2 teaspoons Italian seasoning
- 1 teaspoon salt
Instructions
- In a medium pan, heat olive oil over medium heat, then add onion, carrots, and celery and cook, stirring frequently, until veggies start to soften, 2-3 minutes, stir in the garlic and cook an additional minute; set aside to cool
- Add the chickpeas, oats, brown rice, chopped parsley, chia egg, italian seasoning and salt to a large food processor along with the cooked veggies.
- Pulse 3-4 times, until the mixture is coarse but not pureed
- Divide the mixture into 4 equal portions, and shape each into a small patty
- Heat a large greased skillet over medium high heat, and cook the patties 4-5 minutes each side, or until golden brown and cooked through
- Serve on a bun with your favorite toppings!
Nutrition Information
Show DetailsNutrition Facts
Serving: 4burgers
Amount Per Serving
Calories 177 kcal
% Daily Value*
| Calories | 177kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 5g | 10% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.01g | 1% |
| Sodium | 609mg | 25% |
| Potassium | 278mg | 6% |
| Fiber | 5g | 20% |
| Sugar | 3g | 6% |
| Vitamin A | 5538IU | 111% |
| Vitamin C | 7mg | 8% |
| Calcium | 70mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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