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

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

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

A simple, delicious, plant-based chickpea burger recipe.

This chickpea burger recipe is a great alternative to the crowd favorite Black Bean Burger. It’s packed with plant-based protein from chickpeas and spices to give it a boost of flavor!

While this recipe was inspired by the Spaghetti Squash and Chickpea Meatballs recipe, it takes on a different flavor that’s perfect for topping with your favorite veggies, relish and condiments.

I topped mine with this delicious radish salad recipe!

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Simple Chickpea Burgers

These chickpea burgers are perfect for prepping in advance! It will only take about 30 minutes of your batch cooking day to make enough burgers for the entire 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 day.

If you’re not a fan of traditional burgers, rest assured this recipe is packed with plenty of protein just like its animal-based counterpart! The egg, nutritional yeast, chickpeas and hemp seeds all contribute to a great protein content.

My Favorite Topping Combinations

Have some fun with the toppings! These are some of my personal favorites:

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.

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!

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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
Written By: McKel Hill Kooienga, MS, RDN, LDN Founder of Nutrition Stripped and the Mindful Nutrition Method™
McKel Hill Kooienga, MS, RDN, LDN

McKel is a mindfulness-based Dietitian, mentor, and author, named "Top 20 Role Models" by Arianna Huffington. In her work, she teaches you how to create balanced eating habits easily using her Mindful Nutrition Method to cultivate a positive relationship with food and joyfully nourish yourself. Featured in Oprah.com, Women's Health, Today's Dietitian, Healthline, and more.

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The Recipe

Serves 8-10 patties

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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

Note: You can make these completely vegan if you’d like by using a flax egg

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

 

Also Using:

Chickpeas

1-pot Chickpea Curry with Turmeric Rice

Beet Hummus

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 sautéed 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.

Step 3

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 4

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

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In this free 45-second quiz, you’ll find out your Balanced Eating Archetype, get guidance on what you need to maintain balance and feel good in your body, and learn how to start feeling more confident and at peace with food!

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