Chickpea Beet Veggie Burgers

DELICIOUS PLANT-BASED BURGERS

With this easy recipe, you can make your own delicious and healthy plant-based veggie burgers.

These chickpea beet veggie burgers are full of flavor, vegan, gluten-free, soy-free, nut-free, high in protein, and really easy to make.

Makes 6 big burgers (approximately 9 cm in diameter) or 8-9 smaller ones.

MEET THE INGREDIENTS

These chickpea beet veggie burgers are made with healthy and wholesome ingredients.

This is what you’ll need: Chickpeas, beets, onion, garlic, pumpkin seeds, nutritional yeast, chives, parsley, basil, smoked red paprika powder, rolled oats, chickpea flour.

CHICKPEAS – THE MOST VERSATILE LEGUME

Chickpeas, also known as garbanzo beans, are a rich source of vitamins, minerals, and fiber. Also, they are a great source of plant-based protein which makes them an excellent choice for people following vegan and vegetarian diets. A 28-gram serving provides about 3 grams of protein.

You can use them in a variety of dishes, both sweet and savory. Try making veggie burgers, hummus, add them to salads, soups, or roast them for a delicious, crunchy snack. Or try adding them to your sweet recipes. I bet you will be pleasantly surprised by how tasty these treats actually are.

Chickpeas are usually sold dried or pre-cooked in a can. I prefer to use the dried ones and cook them myself (see How to cook chickpeas) but feel free to use canned ones for this recipe.

NUTRITIONAL PROFILE

1 cup (164 g) cooked contains:

Calories: 269
Fat: 4.25 g
Carbs: 45 g
Protein: 14.5 g
Dietary fiber: 12.5 g

BEETS

Beets are packed with nutrients and offer numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

They are also a good source of fiber – one cup of beetroot contains 3.4 grams.

They make an excellent addition to a healthy diet. You can eat them raw, cooked, or baked. Their leaves — known as beet greens — can also be eaten.

BEET NUTRITION FACTS

1 cup (136g) of raw red beetroot contains:

Calories: 58
Fat: 0.2g
Carbohydrates: 13g
Sugars: 9.2g
Fiber: 3.8g
Protein: 2.2g

HOW TO MAKE CHICKPEA BEET VEGGIE BURGERS

SAUTEED ONION AND GARLIC

• In a large skillet or pan heat oil over medium-high heat until hot.
• Add chopped onions and cook for a couple of minutes, or until tender, stirring frequently. Stir in the minced garlic and sauté for another 30 seconds. Remove from heat.

VEGGIE BURGERS

• Rinse and drain chickpeas very well and put them in a food processor. Add shredded beets, salt, red pepper powder, and black pepper and gently pulse to combine. The mixture should still be a little bit chunky.
• Now, transfer the mixture to a large mixing bowl. Add sauteed onion and garlic, nutritional yeast, ground pumpkin seeds, 2 tablespoons chopped chives, 2 tablespoons chopped parsley, 1 tablespoon chopped basil, rolled oats, and chickpea flour.
• Use a spoon or your hands and mix everything until well combined. Taste and adjust seasonings as needed.
• Form the mixture into 6 big patties (approximately 9 cm in diameter) or 8-9 smaller ones.
• Heat the oil in a non-stick frying pan over medium heat and cook on each side for about 2-3 minutes until golden.

TIPS AND HOW-TOS

Chickpeas: I always cook chickpeas the night before but if you don’t feel like cooking, feel free to add pre-cooked ones from the can.

Pumpkin seeds: Instead of pumpkin seeds, you can use sesame or sunflower seeds.
Chives, parsley, basil: Instead of these herbs, use any herbs you like.

HOW TO COOK CHICKPEAS

Wash chickpeas really well, add them to a large bowl and cover with water. The chickpeas will triple in size so it’s important to add plenty of water. Soak the chickpeas for at least 12 hours, best overnight.

Drain and rinse soaked chickpeas and place them in a large pot. Cover the chickpeas with water and bring everything to a boil. Reduce the heat and simmer until they are tender, 1 and 1/2 to 2 hours.

It’s best if you keep the lid on but slightly ajar allowing some steam to escape while cooking. Keep an eye on the water level during cooking and top up with fresh hot water from time to time if needed.

Keep cooked chickpeas in the fridge for 3-4 days.

And remember, dried chickpeas triple in size when cooked so 1 cup of dried chickpeas will make about 3 cups of cooked chickpeas.

CHICKPEA BEET VEGGIE BURGERS ARE

• Vegan
• Gluten-free
• Nut-free
• Soy-free
• Protein-rich
• Nutrient-packed
• Flavorful

Chickpea Beet Veggie Burgers

Nensi Beram

Flavorful and healthy plant-based chickpea beet veggie burgers. Packed with wholesome ingredients, delicious, and easy to make.

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Cuisine Gluten-free, Vegan

Ingredients

  

• 250 g cooked chickpeas
• 200 g raw beets shredded
• 1 onion chopped
• 2 cloves garlic minced
• 2 tablespoons pumpkin seeds ground
• 2 tablespoons nutritional yeast
• 2 tablespoons chopped chives
• 2 tablespoons chopped parsley
• 1 tablespoon chopped basil
• 1 teaspoon red paprika powder
• 50 g rolled oats
• 50 g chickpea flour
• ground black pepper to taste
• salt to taste

Instructions

 

Sauteed onion and garlic

• In a large skillet or pan heat oil over medium-high heat until hot.
• Add chopped onions and cook for a couple of minutes, or until tender, stirring frequently.  Stir in the minced garlic and sauté for another 30 seconds. Remove from heat. 

Burgers

• Rinse and drain chickpeas very well and put them in a food processor. Add shredded beets, salt, red pepper powder, and black pepper and gently pulse to combine. The mixture should still be a little bit chunky.
• Now, transfer the mixture to a large mixing bowl. Add sauteed onion and garlic, nutritional yeast, ground pumpkin seeds, 2 tablespoons chopped chives, 2 tablespoons chopped parsley, 1 tablespoon chopped basil, rolled oats, and chickpea flour.
• Use a spoon or your hands and mix everything until well combined. Taste and adjust seasonings as needed.
• Form the mixture into 6 big patties (approximately 9 cm in diameter) or 8-9 smaller ones.
• Heat the oil in a non-stick frying pan over medium heat and cook on each side for about 2-3 minutes until golden.

Did you make this recipe?Please leave a comment below and let us know how it was. We are very grateful for your feedback.

* The nutritional information provided is calculated automatically and should be used as an estimate.

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