Tofu Chickpea Carrot Burgers

Recipe characteristics

• Easy to make
• Healthy, flavorful and packed with nutrients
• High in fiber
• A source of plant-based protein from the tofu
• For a whole-food plant-based option,  bake in the oven without oil
• Dietary requirements: plant-based, gluten-free, grain-free, and nut-free

Notes on ingredients

• Tofu: Drain tofu well, pressing out the excess moisture gently with a clean kitchen towel or paper towel.
• Chickpeas: Chickpeas are usually sold dried or pre-cooked in a can. I prefer to use the dried ones and cook them myself but if you don’t feel like cooking, you can use canned chickpeas instead. Just make sure to drain and rinse them well.
• Grated carrots: Add freshly grated carrots.
• Spices: This recipe calls for turmeric powder and curry powder but feel free to experiment with flavors and seasonings.
• Garlic: Garlic gives an additional flavor.
• Parsley: Fresh is the best!
• Chickpea flour: Chickpea flour is high in protein (1 cup contains more than 20 g of protein), fiber, and micronutrients and it is lower in carbs and calories than traditional wheat flour. It’s otherwise know as garbanzo bean flour. 
• Ground pumpkin seeds: Pumpkin seeds are highly nutritious and packed with powerful antioxidants.

How to make it

• Drain tofu well, pressing out the excess moisture gently with a clean kitchen towel or paper towel.
• Drain and rinse chickpeas well and place them into a food processor.
• Add tofu, grated carrots, curry powder, turmeric powder, and salt, and process for a minute or two, scraping down the mix from the sides of the processor if required.
• Transfer the mixture to a large mixing bowl.
• Add chopped parsley, minced garlic, ground pumpkin seeds, and chickpea flour. Use your hands and mix well until the mixture begins to hold together. Taste and adjust seasonings as needed.
• Divide the mixture into 15-16 equal parts and shape them into small patties (my patties were approx. 6 cm in diameter but you can make bigger ones if you wish).

How to cook it

Stove top

• Heat 1 tablespoon of olive oil in a non-stick frying pan over medium heat and cook on each side for about 2-3 minutes until golden.

In the oven

• Preheat oven to 180° C and line a baking sheet with parchment paper.
• Coat each patty with 1 teaspoon olive oil (for oil-free option, omit oil) and place burgers in a single layer on the prepared baking sheet.
• Bake the patties for approx. 20-30 minutes, flipping halfway through.

Tofu Chickpea Carrot Burgers

Nensi Beram

Tofu Chickpea Carrot Burgers are healthy, flavorful and packed with nutrients. For a whole-food plant-based option,  bake in the oven without oil. Dietary requirements: plant-based, gluten-free,  and nut-free.

Share on Facebook Pin Recipe Print Recipe

Prep Time 30 minutes mins

Servings 16

Calories 79 kcal

Ingredients

  

1x2x3x

• 200 g tofu
• 200 g chickpeas
• 200 g grated carrots
• 1/2 teaspoon curry powder
• 1 teaspoon turmeric powder
• 1 tablespoon parsley
• 2-3 cloves garlic
• 50 g ground pumpkin seeds
• 100 g chickpea flour
• salt to taste

Instructions

 

• Drain tofu well, pressing out the excess moisture gently with a clean kitchen towel or paper towel.
• Drain and rinse chickpeas well and place them into a food processor.
• Add tofu, grated carrots, curry powder, turmeric powder, and salt, and process for a minute or two, scraping down the mix from the sides of the processor if required.
• Transfer the mixture to a large mixing bowl.
• Add chopped parsley, minced garlic, ground pumpkin seeds, and chickpea flour. Use your hands and mix well until the mixture begins to hold together.
• Taste and adjust seasonings as needed.
• Divide the mixture into 15-16 equal parts and shape them into small patties (my patties were approx. 6 cm in diameter but you can make bigger ones if you wish).

How to cook it

Stove top

• Heat 1 tablespoon of olive oil in a non-stick frying pan over medium heat and cook on each side for about 2-3 minutes until golden.

In the oven

• Preheat oven to 180° C and line a baking sheet with parchment paper.
• Coat each patty with 1 teaspoon olive oil (for oil-free option, omit oil) and place burgers in a single layer on the prepared baking sheet.
• Bake the patties for approx. 20-30 minutes, flipping halfway through.

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

Nutrition facts

Nutrition Facts

Tofu Chickpea Carrot Burgers

Serving Size

 

16

Amount per Serving

Calories

79

% Daily Value*

Fat

 

3

g

5

%

Sodium

 

15

mg

1

%

Carbohydrates

 

9

g

3

%

Fiber

 

2

g

8

%

Sugar

 

2

g

2

%

Protein

 

5

g

10

%

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