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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 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!

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!

 

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

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

 

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

Free Guide • Create Healthy Eating Habits

Creating healthy eating habits is one of the most important skills you can give yourself for your overall wellbeing — especially if you want to feel your best in your daily life.

But creating healthy eating habits that work for you 365 days a year can be challenging.

This guide will give you the steps and practices to make maintaining healthy eating habits in your daily life easier (and more enjoyable) — without needing to follow a diet or a plan or have any foods that are “off-limits.”

Get The Free Guide

Learn how to eat and live mindfully to feel your best.

The Method is an online mindful nutrition and health program to create healthy eating and lifestyle habits with ease. It teaches you how to use mindful methods, check-in strategies, and science-backed nutrition and habit change practices to transform your long-term health.

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