Chickpea Flour Burger Buns

THE EASIEST GLUTEN-FREE BURGER BUNS

These chickpea flour burger buns are so simple and easy to make and moreover, they require no yeast or kneading.

They are ideal for making burgers but you can also have them for breakfast or as a mid-afternoon snack. Pair them with smashed avo, hummus, or scrambled tofu and you have a filling and nutritious meal.

These healthy buns make a great alternative to classic white buns and require just a handful of ingredients. They are vegan, gluten-free, dairy-free, egg-free, soy-free, and high in protein.

MEET THE INGREDIENTS

These chickpea flour burger buns feature just a few ingredients:

• Chickpea flour
• Chives, basil, parsley or other herbs
• Garlic
• Baking powder
• Water

CHICKPEA FLOUR

Chickpea flour, also known as garbanzo flour, is a gluten-free flour made from dried chickpeas. It is high in protein (1 cup contains more than 20 g of protein), fiber, and micronutrients and is lower in carbs and calories than traditional wheat flour.

Being gluten-free, chickpea flour is great for people with celiac disease, gluten intolerance, or wheat allergy. But, if you’re worried about cross-contamination, make sure you buy flour that is certified gluten-free.

You can use it in both, sweet and savory recipes. Use it to make bread, cookies, pizza dough, socca, pancakes, to thicken soups, sauces, and gravies, as a crunchy coating or a binder in veggie burgers.

CHICKPEA FLOUR NUTRITIONAL PROFILE

100 g chickpea flour contains:

Calories: 387
Total Fat: 7 g
Total carbohydrate: 58 g
Sugars: 11 g
Dietary fiber:11 g
Protein: 22 g

THE SECRET TO PERFECTLY SHAPED BUNS

The secret to these perfectly shaped buns lies in these stainless steel cooking rings. These stainless steel rings are great for all sorts of things: use them for cooking pancakes, making mini cheesecakes, creating stack portions, shaping cooked rice, or mashed potatoes. You can also use them to plate up evenly-sized portions.

Note: For this recipe, I used 9 cm stainless steel cooking rings.

HOW TO MAKE CHICKPEA FLOUR BURGER BUNS

• To make chickpea flour batter stir together the chickpea flour, salt, baking powder, and water in a small bowl. Whisk together until blended completely making sure to eliminate all of the lumps.
• Add chopped herbs and minced garlic (optional), and stir well. Let it sit for 5 minutes.
• Heat a pan over medium heat.
• Lightly brush the preheated pan with olive oil. Grease the inside of the stainless steel rings (9 cm in diameter) with olive oil, place them into the pan, and pour 2 tablespoons of the batter into each ring.
• Cook for about 2-3 minutes on one side (until you can easily flip it). Loosen the bun from the ring with a knife, and slowly and carefully remove the hot ring with tongs.
• Carefully tuck a spatula underneath the bun and flip over. Cook for another minute or so until the buns are done.

HOW TO STACK A BURGER

• Start with the burger bun, add chickpea and beet burger, chickpea flour scramble (recipe coming soon), followed by red leaf lettuce.
• You could also add roasted beet hummus, pickles, onion, and tomatoes.
• Place the other bun on top.

Remember, as long as your burger remains stacked and delicious, anything goes.

TIPS

Herbs: I added chives, basil, and parsley but feel free to add any herbs you fancy.

Garlic: If you don’t like garlic, just skip it. Or you can add cumin seeds instead (maybe 1-2 teaspoons).

Servings: Makes 8 burger buns (9 cm in diameter) which is enough for making 4 burgers.

CHICKPEA FLOUR BURGER BUNS ARE

• Vegan
• Gluten-free
• Dairy-free
• Egg-free
• Soy-free
• High in protein
• Quick and easy to make
• Great for making a burger

Chickpea Flour Burger Buns

Nensi Beram

These chickpea flour burger buns are high in protein, vegan, gluten-free, and very easy to make. They make a great alternative to classic white buns.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Cuisine Gluten-free, Vegan

Equipment

• Stainless steel cooking rings

Ingredients

  

• 240 g chickpea flour
• 300 ml water
• 2-3 cloves garlic minced
• 2-3 tablespoons chopped chives, basil, parsley or other herbs
• 1.5 - 2 teaspoons baking powder
• salt to taste

Instructions

 

Burger buns (makes 8 buns, 9 cm in diameter)

• To make chickpea flour batter stir together the chickpea flour, salt, baking powder, and water in a small bowl.
• Whisk together until blended completely making sure to eliminate all of the lumps.
• Add chopped herbs and minced garlic (optional) and stir well. Let it sit for 5 minutes.
• Heat a pan over medium heat.
• Lightly brush the preheated pan with olive oil. Grease the inside of the stainless steel rings (9 cm in diameter) with olive oil, place them into the pan, and pour 2 tablespoons of the batter into each ring.
• Cook for about 2-3 minutes on one side (until you can easily flip it). Loosen the bun from the ring with a knife, and slowly and carefully remove the hot ring with tongs.
• Carefully tuck a spatula underneath the bun and flip over. Cook for another minute or so until the buns are done. 

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.

Keyword chickpea burger buns, gluten-free buns, healthy burger buns