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Sneaky Chickpea Burgers

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< 1 min read
Summary

These easy burgers use veggies for natural flavor and moisture. They’re labeled ‘sneaky’ for the kids, but sometimes we adults need to sneak in some extra veggies too! They’re packed with plant-based protein, fiber, vitamins, minerals, and phytonutrients — enjoy them often!

Yields4 ServingsPrep Time15 minsCook Time15 minsTotal Time30 mins

Ingredients

 1 cup carrot (sliced)
 ½ cup red bell pepper (chopped)
 1 medium-large garlic clove
 3 cups chickpeas (home cooked or BPA-free canned, rinsed and drained)
 ½ cup nutritional yeast
 1 tbsp organic tomato paste (or natural ketchup)
 1 tbsp tahini
 1 tsp sea salt (optional)
 1 tsp red wine vinegar
 ½ tsp dijon mustard
 ground black pepper (optional, to taste)
 1 tsp fresh rosemary leaves
 1 cup organic rolled oats

Directions

1

In a food processor, add the carrots, bell pepper, and garlic, and process until crumbly and broken down.

2

Then add the chickpeas, nutritional yeast, tomato paste, tahini, rosemary, sea salt, Dijon mustard, black pepper, and vinegar and process through. Stop the processor a few times and scrape down the sides, and continue to process until smooth.

3

Then add the rolled oats and pulse through.

4

Remove the bowl from the processor and place it in the fridge to chill the mixture for about 30 minutes. You can skip this process but it makes the burgers easier to shape.

5

After chilling, take out scoops of the mixture and form burgers in your hands. I scoop generously with an ice cream scoop, roughly ⅓–½ cup for each.

6

To cook, place the patties on a nontoxic skillet that has been wiped with a touch of oil over medium/medium-high heat (see note for oven baking).

7

Let cook on one side for 7–8 minutes, or until golden brown. Then flip, and let cook for another 5–7 minutes on the other side.

8

Serve on buns with the fixings of your choice (see ideas)

Chef's Notes

Substitutions
Instead of rosemary, use ¼ cup chopped basil.

Prep Ahead
You can make the burger mixture a day in advance and keep it chilled in a well-sealed container before shaping and cooking.

Freezing
To freeze, shape the patties without cooking, then place in an airtight container separated with slips of parchment paper.

Oven Baking
If you prefer to oven-bake, place patties on a baking sheet lined with parchment paper. Bake at 400°F for about 20 minutes, flipping halfway through.

Serving Suggestions
Serve traditionally, on a burger bun with fixings. Outside of traditional toppings like ketchup and mustard, try sliced avocado, nut cheese, a dollop of natural BBQ sauce or salsa, or grilled onions.

Instead of a bun, serve in a whole-grain tortilla, or a ‘green’ wrap using large lettuce leaves.

Crumble burger leftovers on a salad bowl for a hearty lunch.

Recipe from Plant-Powered Families by Dreena Burton adapted for WHOLE Life Club (WLC)

Ingredients

 1 cup carrot (sliced)
 ½ cup red bell pepper (chopped)
 1 medium-large garlic clove
 3 cups chickpeas (home cooked or BPA-free canned, rinsed and drained)
 ½ cup nutritional yeast
 1 tbsp organic tomato paste (or natural ketchup)
 1 tbsp tahini
 1 tsp sea salt (optional)
 1 tsp red wine vinegar
 ½ tsp dijon mustard
 ground black pepper (optional, to taste)
 1 tsp fresh rosemary leaves
 1 cup organic rolled oats

Directions

1

In a food processor, add the carrots, bell pepper, and garlic, and process until crumbly and broken down.

2

Then add the chickpeas, nutritional yeast, tomato paste, tahini, rosemary, sea salt, Dijon mustard, black pepper, and vinegar and process through. Stop the processor a few times and scrape down the sides, and continue to process until smooth.

3

Then add the rolled oats and pulse through.

4

Remove the bowl from the processor and place it in the fridge to chill the mixture for about 30 minutes. You can skip this process but it makes the burgers easier to shape.

5

After chilling, take out scoops of the mixture and form burgers in your hands. I scoop generously with an ice cream scoop, roughly ⅓–½ cup for each.

6

To cook, place the patties on a nontoxic skillet that has been wiped with a touch of oil over medium/medium-high heat (see note for oven baking).

7

Let cook on one side for 7–8 minutes, or until golden brown. Then flip, and let cook for another 5–7 minutes on the other side.

8

Serve on buns with the fixings of your choice (see ideas)

Sneaky Chickpea Burgers