Vegan Chickpea and Spinach Burgers
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Chilling time:
1 hr
-
Total Time
23 mins
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Servings
6 Burgers
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Calories
420 kcal
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Course
Main Course
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Cuisine
American
Vegan Chickpea and Spinach Burgers
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This chickpea and spinach burger can be ready in less than 30 minutes!
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Ingredients
- 30 ounce chickpeas reserve the liquid from the can
- 1 teaspoon extra-virgin olive oil or 2 water See Note
- 1 white onion finely chopped
- 3 cups heaping cups spinach chopped
- 3 garlic cloves
- 1 tablespoon nutritional yeast
- 3 tablespoon aquafaba bean juice
- 1 tablespoon tamari
- 1 teaspoon garlic powder
- 2 teaspoon Italian seasoning
- 2 cups panko breadcrumbs
- Sea salt and black pepper to taste
To cook the burgers
- 1 tablespoon vegetable oil
- 4 to 6 hamburger buns see note
Toppings
- Shredded spinach or greens of your choice
- Tomato slices
- mashed avocado
Instructions
- Drain (reserve the liquid) and rinse the beans and pulse 5 to 8 times in a food processor until they’re mostly creamy. There should be a few pieces of the beans.
- In a large skillet, heat the oil on medium-high heat and add the onion. Cook until translucent and soft, approximately 7 minutes. Add the garlic and spinach and cook until the spinach is just wilted. Remove from the heat.
- Add the onion and spinach mixture to the food processor along with the remaining ingredients and pulse 5 to 8 times or until the ingredients are completely combined. Remove the blade from the processor and dived the batter by 4 or 6 (depending on how large you want them to be) and form into patties. Refrigerate for an hour to set.
- Heat an oiled grill pan or skillet on medium-high heat. When the oil is hot, add the burgers and cover with a lid. Cook for approximately 4 minutes per side, or until they’re nicely browned and have a crisp exterior. Make sure to cover them so they heat all the way through.
Notes
- The Nutrition Facts are an estimate only.
- If you don’t like to cook with oil, you can sauté the onion and garlic in a few tablespoons of water, but don’t skip the oil for cooking the burgers unless you have a really good non-stick pan.
- We like pretzel buns for this burger, or if you want to go lower calorie, use a large piece of lettuce to wrap it.
- Store covered in the refrigerator for up to 4 days.
- Freeze in a freezer safe container for up to 2 months. Thaw in the refrigerator.
Nutrition Information
Show Details
Serving
4oz
Calories
420kcal
(21%)
Carbohydrates
72g
(24%)
Protein
20g
(40%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
2g
Sodium
479mg
(20%)
Potassium
649mg
(19%)
Fiber
14g
(56%)
Sugar
11g
(22%)
Vitamin A
1457IU
(29%)
Vitamin C
8mg
(9%)
Calcium
181mg
(18%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 6Burgers
Amount Per Serving
Calories 420 kcal
% Daily Value*
| Serving | 4oz | |
| Calories | 420kcal | 21% |
| Carbohydrates | 72g | 24% |
| Protein | 20g | 40% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 479mg | 20% |
| Potassium | 649mg | 14% |
| Fiber | 14g | 56% |
| Sugar | 11g | 22% |
| Vitamin A | 1457IU | 29% |
| Vitamin C | 8mg | 9% |
| Calcium | 181mg | 18% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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