Delight in the simplicity and nutrition of the best chickpea burger recipe, perfect for a quick, wholesome meal. With just a handful of fresh, plant-based ingredients, you can whip up these savory burgers in no time, making them ideal for any day of the week.
Why You’ll Love This Recipe
- Protein-packed: Garbanzo beans, the main ingredient in this recipe, are a powerhouse of protein, making these burgers not just delicious but also incredibly nutritious.
- Kid-friendly: These burgers have a delightful texture and flavor that appeal to kids, making it easier to introduce healthy, plant-based meals to the whole family.
- Vegan: This recipe is entirely plant-based, ensuring it aligns with vegan dietary choices while providing a wholesome and satisfying meal.
Nutrition For Mental Health
Garbanzo beans are packed with nutrients! One cup of chickpeas contains 14.5g of protein, 45g of carbohydrates, 12.5g of fiber, and 4g of fat. Garbanzo beans are rich in manganese, folate, copper, iron, zinc, and phosphorus. They are also a good source of magnesium, thiamine, B6, selenium, and potassium. Research suggests an association between inadequate magnesium intake and the risk of depression.
In conclusion, the amount of quality data on the association of magnesium with various neurological disorders differs greatly. There is strong data on the role of magnesium in migraine and depression. An integrated review shares that zinc has been shown to have a mood-improving effect. Whereas zinc deficiency increases the risk of depression.
Ingredients
Enjoy this tasty combination of wholesome ingredients for the best veggie burgers.
- Flax Egg: A vegan binder that adds moisture and nutrients, enhancing the burger’s texture.
- Chickpeas: The core ingredient, providing protein, texture, and a subtly nutty flavor.
- Red Onion: Adds a crunch and a pop of color, bringing a slight bite and zest.
- Oats: Serve as a natural binder and texture enhancer, offering a gentle, earthy note.
- Garlic: Infuses the patties with a rich, aromatic depth, elevating the overall flavor profile.
- Fresh Herbs and Spices: Fresh cilantro, basil, dried oregano, and black pepper impart vibrant, aromatic nuances, enhancing the burgers’ taste complexity.
- Salt: Essential for seasoning, it highlights and balances the flavors within the burger.
Step-by-Step Instructions
Follow these easy steps to bring your delicious chickpea burgers to life:
- Preheat oven to 400°F/205°C and prepare flax egg.
- Add chickpeas to a medium bowl and mash with a potato masher until roughly mashed. (A few whole chickpeas may remain.)
- Pour flax egg, red onion, and oats into bowl and continue to mash.
- Add remaining ingredients and continue to mash until patty mixture becomes well combined and sticky.
- Form into four vegan burger patties and place on a parchment paper lined baking sheet.
- Bake for 20 minutes, flip and bake for another 15-20 minutes.
- Serve on a bun with your favorite toppings.
Topping Ideas
Elevate your chickpea burgers with these creative and flavorful topping ideas, adding an extra layer of taste and texture to every bite!
- BBQ sauce: For a classic, smoky touch, try a dollop of your favorite BBQ sauce on top.
- Vegan tzatziki sauce: Add a creamy, tangy twist with a spoonful of vegan tzatziki.
- Hot sauce: This is a go-to for those who really want to add a kick to their homemade veggie burgers.
- Red onion slices: Include some thinly sliced raw onion for a sharp, flavorful crunch.
- Sliced tomato: A few slices of fresh tomato add juiciness and a touch of sweetness.
- Fresh herbs: Garnish your burger with fresh herbs like fresh cilantro or basil for an extra burst of flavor.
- Vegan cheese: Add some melty, creamy goodness with a slice of vegan cheddar cheese to your chickpea patty.
What To Serve With Chickpea Burgers
Consider serving these burgers on whole-grain buns or in lettuce wraps for a lighter option. They pair well with a side of Sweet Potato Fries, Rosemary French Fries, Cowboy Caviar, or a simple green salad. For drinks, I would recommend sipping on some Homemade Lemonade or Homemade Limeade.
Storage Tips
These vegan chickpea burgers will probably disappear fast. However, if you need to store them, I recommend storing them in an air-tight glass container. Leftover chickpea burgers can be stored in the fridge in a sealed container for up to 4-5 days.
FAQ
Yes, they’re a nutritious choice, rich in protein, fiber, and healthy plant-based fats.
The key is the balance of dry and wet ingredients. Oats and a flax egg act as excellent binders.
They primarily consist of mashed chickpeas combined with veggies, oats, and spices.
While not officially a superfood, chickpeas are highly nutritious and an excellent addition to a healthy diet.
Recipe
Chickpea Burger
Ingredients
- 2 flax eggs
- 1 15 oz chickpeas, can rinsed and strained
- 1/2 cup red onion, finely diced
- 1/2 cup oats
- 2 cloves garlic, minced
- 1/2 cup cilantro, fresh finely chopped
- 10 basil leaves, finely chopped
- 1 teaspoon oregano, dried
- 1/2 teaspoon black pepper, ground
- 3/4 teaspoon Himalayan salt
Instructions
- Preheat oven to 400°F/205°C and prepare flax egg.
- Add chickpeas to a medium bowl and mash with a potato masher until roughly mashed. (A few whole chickpeas may remain.)
- Pour flax egg, red onion, and oats into bowl and continue to mash.
- Add remaining ingredients and continue to mash until patty mixture becomes well combined and sticky.
- Form into four vegan burger patties and place on a parchment paper lined baking sheet.
- Bake for 20 minutes, flip and bake for another 15-20 minutes.
- Serve on a bun with your favorite toppings.
Notes
Nutrition
These are the best veggie burgers I’ve ever had!