There’s few things I enjoy more than a good burger. While I do consume meat, one of the biggest things I’ve learned since I began my real food journey is how much better you will feel after not consuming meat on a daily basis. You will experience a spike on your energy levels and you certainly don’t feel as bloated or lethargic. There’s tons of legumes that are loaded with protein & fiber, and chickpeas are always at the top of my list. In the Winter, I like to throw them into spicy, warming curries or soups. In the Spring and Summer I find chickpeas are perfect for making the ultimate veggie burger or concocting a nourishing salad.
Yields 4-6 patties
- 1 can of organic chickpeas
- 1/2 cup finely diced red onion
- 3-4 tablespoons of fresh cilantro (coriander)
- 1/2 cup cooked brown rice OR quinoa
- 2 tablespoons of Gluten Free Soya Sauce
- 1 tablespoon of Grass-fed butter
- 1 cup portobello mushrooms
- 1 cup of crimini mushrooms
- 1 tablespoon of black pepper
- 1 tablespoon of coriander
- 1/2 tablespoon of garlic
- 1/3 cup of (GF) breadcrumbs
- 1 egg (optional)
- 1/2 tablespoon of sea salt
(1) Let’s sauté those mushrooms. It makes a world of a difference, as opposed to throwing them raw into the mixture. I like to brown them using the soya sauce, garlic and grass-fed butter the recipe calls for. I usually let them cook in medium heat in a non-stick pan for about 6-8 minutes, turning them as I go. Once they’re done, let them cool and dice them into smaller chunks.
(2) Mix the canned chickpeas with the freshly cooked brown rice OR quinoa (your choice). Preferably, try not to use leftover rice or quinoa, as it’s harder for the mixture to integrate. Both quinoa and brown rice are excellent binders. Just like with guacamole, I like to mash everything up by hand. Texture is very important to me. I don’t want a burger mixture that’s soupy or overly liquefied.
(3) Once you’ve got a uniform blend, you may add the rest of the ingredients (leaving the bread crumbs for last) and continue mixing by hand. Why leave the breadcrumbs last? They’ll soak up any unnecessary moisture and give it that smooth, dryness that will help those patties brown nicely in the pan.
* If you do choose to add the egg, make sure you whisk it beforehand. It also serves as a nice binder and gives the burgers good moisture when you bite into them.
(4) Shape them into circular patties and cook for about 4-5 minutes on each side, on medium heat or until you get the desired term. Happy Eating!!