July 22 2022 recipe by Kirsty von Boch![Kirsty von Boch]()
, photo by Lenka Selinger![Lenka Selinger]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Lunch, Meal
, photo by Lenka Selinger
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Lunch, Meal Vegetarian chickpea burger
This delightful burger is adored by vegetarians and omnivores alike. The chickpea base is lightened with zucchini and flavored with warming spices, and the creamy sauce with a hint of heat is the cherry on top. This is gluten-free, higher-satiety, and scores full points on the good-for-you scale, too!
USMetric
servingservings
Ingredients
Vegetarian burger
- 9 oz. (12⁄3 cups) 260 g (400 ml) canned chickpeas, canned, drained and rinsed
- 6 oz. 170 g zucchini, roughly chopped
- 1 tbsp 1 tbsp red wine vinegar
- 2 oz. (42⁄3 tbsp) 55 g (70 ml) chia seeds
- 1 tsp 1 tsp ground cumin
- 1 tsp 1 tsp paprika powder
- 1 tsp 1 tsp onion powder
- ½ tsp ½ tsp garlic powder
- ½ tsp ½ tsp salt
- ¼ tsp ¼ tsp ground black pepper
- 1 tsp 1 tsp olive oil, for frying
Toppings
- ½ ½ lettuce, whole leaves
- ½ cup (3 oz.) 120 ml (90 g) Greek yogurt (0% fat)
- 1 tsp 1 tsp hot sauce
- pinch of salt
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Making low carb simple
Instructions
Vegetarian burger patty
- Rinse and drain the chickpeas.
- Add chickpeas to a food processor with the zucchini, red wine vinegar, chia seeds, cumin, paprika, onion powder, garlic powder, salt, and black pepper. Blend until the mixture is finely ground and will hold its shape when pressed together.
- Scrape the mixture into a large bowl and set aside for at least 15 minutes to allow the chia seeds to absorb some moisture.
- Divide it into equal portions and form burger patties with your hands. They should be at least 3/4-inch (2 cm) thick.
- Add the oil to a skillet and cook the patties over medium heat for 5-6 minutes until the underside is golden. Flip carefully and repeat on the other side.
- While the burgers are cooking, wash the lettuce leaves, try to keep them whole as they will be your "buns".
- Combine the Greek yogurt, hot sauce, and salt.
- Serve each veggie burger on a lettuce leaf with a dollop of spicy dressing. Top with another lettuce leaf and serve.
Toppings
Tips
These freeze very well! Make a double batch for a quick meal and freeze burger patties between layers of parchment paper. Thaw at room temperature and cook as per recipe.
To make this a vegan meal omit the dressing, or use a plant-based Greek yogurt instead.
You could try a white wine vinegar, apple cider vinegar, or maybe even some balsamic vinegar.