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Simple Chickpea Burgers, gluten free | Nutrition Stripped Recipes
Eat Well Apr. 25. 2017
Entreés

Simple Chickpea Burgers

Apr. 25. 2017
Entreés
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of NS and Creator of The Method

A better burger: simple, delicious and plant-based.

This chickpea burger recipe is an alternative to the favorite black bean burger. It’s packed with plant-based protein from chickpeas and added spices give it a boost of flavor to rival your favorite black bean patty. This recipe was inspired by the favorite Spaghetti Squash and Chickpea Meatballs from a few years ago but takes on a different flavor that’s perfect for topping with your favorite veggies, relish, and condiments. I topped mine with a delicious radish salad recipe that’s coming to the blog in a few weeks!

The idea behind this recipe is that you can take about 30 minutes on your batch cooking day and make enough burgers to include in your meal plan for the week. This recipe is especially great for meal prep because the chickpea burgers are so versatile – just add your favorite toppings and enjoy a different burger each time.

What Is A Foundational Five Nourish Meal?

The Foundational Five Nourish Meal is any meal that contains all 5 elements within the Foundational Five, non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

By following this simple template it keeps food flexible, fun, and nourishing. Our Foundational Five Nourish Meals can be found as yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups and stews, and stir-frys.

Any meal can be made into a Foundational Five Nourish Meal by just knowing the system I teach in our Method Membership and in my free guide about creating healthy eating habits with ease, that you can get right here!

My Favorite Topping Combinations:

Radish salad + mustard (my favorite!)

Lemon Lime Guacamole + Salsa

Mint Chutney + extra herbs

Cashew Cheese + lettuce + tomato

Vegan Tzatziki + fresh veggies

Simple Chickpea Burgers

Recipe Type: dinner
Prep time:
Cook time:
Total time:
Serves: 8-10 patties
A simple and flavor-packed chickpea burger made with plant based and gluten free ingredients.
Ingredients
  • 3 tablespoons olive oil
  • 4 cloves garlic, minced
  • ¼ cup chopped sweet onion
  • 1 egg, beaten
  • 2 tablespoons chickpea flour (or other gluten-free flour)
  • ½ cup nutritional yeast
  • ¼ cup rolled oats
  • ⅓ cup hemp seeds
  • ½ cup ground pecans
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ½ teaspoon sea salt, adjust to taste
  • Pinch of red pepper flakes, adjust to taste
  • Freshly ground black pepper, adjust to taste
  • 1, 15 ounce can chickpeas, drained, rinsed and dried
Instructions
  1. Preheat oven to 350 degrees.
  2. In a medium heated skillet, add 1 tablespoon olive oil and onion. Saute chopped onion for 2-4 minutes until it starts to soften. Add minced garlic with a pinch of sea salt and black pepper. Continue to cook for about 2 minutes until fragrant.
  3. In a food processor or blender, combine the sauteed onions and garlic with nutritional yeast, hemp seeds, egg, chickpea flour, ground pecans, oats, spices, remaining olive oil (2 tablespoons), and chickpeas. Pulse together until the mixture is well blended.
  4. Pour this mixture out into a large mixing bowl. Adjust seasonings to taste before you start shaping these into burger sized patties. Use a little olive oil or water to coat your hands to prevent the chickpea patties from sticking, repeat until all of the batter is used.
  5. Bake for about 20 minutes or until patties are golden brown. Serve with a gluten free bun or lettuce wrap and top with desired toppings.

Note: You can make these completely vegan if you like by using a flax egg, or use the 1 egg I highly recommend here.

Ingredients I used for this recipe: chickpea flour, hemp seeds, plates are from my hometown Rookwood Pottery

Top it your way!

What’s your favorite way to top a burger or favorite meal prep recipe? Share yours in the comments – I love hearing your favorites! And if you want more simple meal prep friendly recipes and all the tools you need to master meal prep, get the Guide to Master Meal Planning today.

xx McKel

 

Foundational Five

Learn how you can nourish your body at each meal by creating a Foundational Five Nourish Meal. This is McKel’s simple framework she’s used with thousands of clients in her decade as a Dietitian and now you can use it too!

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

Eating in this way supports your physical body on a cellular level ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here are the following Foundational Five Elements in this recipe:

1 • Non-starchy Carbohydrate

  • Sweet onion

2 • Starchy Carbohydrate

  • Chickpea flour
  • Rolled oats
  • Chickpeas

3 • Healthy Fat

  • Olive oil
  • Hemp seeds
  • Pecans

4 • Protein

  • Egg
  • Chickpea flour
  • Nutritional yeast
  • Chickpeas

5 • Flavor Factor

  • Garlic
  • Nutritional yeast
  • Dried basil
  • Dried oregano
  • Sea salt
  • Red pepper flakes
  • Black pepper

The Recipe

Serves 8-10 patties

Print

Ingredients

    • 3 tablespoons olive oil
    • 4 cloves garlic, minced
    • ¼ cup chopped sweet onion
    • 1 egg, beaten
    • 2 tablespoons chickpea flour (or other gluten-free flour)
    • ½ cup nutritional yeast
    • ¼ cup rolled oats
    • 1/4 cup hemp seeds
    • ½ cup ground pecans
    • ½ teaspoon dried basil
    • ½ teaspoon dried oregano
    • ½ teaspoon sea salt, adjust to taste
    • Pinch of red pepper flakes, adjust to taste
    • Freshly ground black pepper, adjust to taste
    • 1, 15-ounce can chickpeas, drained, rinsed and dried

 

Directions

Step 1

Preheat oven to 350 degrees.

In a medium heated skillet, add 1 tablespoon olive oil and onion. Saute chopped onion for 2-4 minutes until it starts to soften. Add minced garlic with a pinch of sea salt and black pepper. Continue to cook for about 2 minutes until fragrant.

Step 2

In a food processor or blender, combine the sauteed onions and garlic with nutritional yeast, hemp seeds, egg, chickpea flour, ground pecans, oats, spices, remaining olive oil (2 tablespoons), and chickpeas. Pulse together until the mixture is well blended.

Pour this mixture out into a large mixing bowl. Adjust seasonings to taste before you start shaping these into burger sized patties. Use a little olive oil or water to coat your hands to prevent the chickpea patties from sticking, repeat until all of the batter is used.

Step 3

Bake for about 20 minutes or until patties are golden brown. Serve with a gluten-free bun or lettuce wrap and top with desired toppings.

Enjoy!

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to a month in the freezer, or in the fridge for 10 days. Reheat upon serving.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

Create Healthy and Mindful Eating Habits for Life.

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