Burgers are a timeless classic that satisfies our cravings for a hearty and flavourful meal. While traditional beef or chicken patties have their charm, have you ever considered the benefits of using chickpeas as the main ingredient? Not only do chickpeas add a delightful twist to your burger, but they also offer an array of nutritional advantages. In this article, we explore the value of making burgers with a can of chickpeas and provide you with a delicious recipe that will surely tantalize your taste buds.
The Nutritional Powerhouse of Chickpeas: Chickpeas, also known as garbanzo beans, are legumes that pack a nutritional punch. Rich in protein, fibre, and essential vitamins and minerals, chickpeas offer a host of health benefits. An excellent source of plant-based protein, chickpeas are an ideal alternative for vegetarians and vegans as well as meat eaters that want to change it up from time to time. Additionally, their high fibre content supports digestive health, aids in weight management, and promotes heart health by reducing cholesterol levels. Chickpeas are also abundant in iron, folate, magnesium, and potassium, which contribute to overall well-being.
Recipe: Chickpea Burger
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 2 tablespoons chopped fresh parsley
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- Burger buns and toppings of your choice (lettuce, tomato, onion, cheese, etc.)
- Prepare the Chickpea Mixture:
- In a large bowl, mash the chickpeas using a fork or potato masher until they form a coarse paste.
- Add breadcrumbs, chopped onion, minced garlic, parsley, cumin, paprika, salt, and black pepper to the bowl. Mix well to combine all the ingredients.
- Form the Patties:
- Divide the chickpea mixture into 4 equal portions.
- Take each portion and shape it into a patty, approximately 3/4-inch thick. Ensure that the patties hold their shape firmly.
- Cook the Burgers:
- Heat olive oil in a non-stick skillet over medium heat.
- Place the chickpea patties in the skillet and cook for about 4-5 minutes on each side, or until they are golden brown and crispy.
- Assemble the Burgers:
- Toast the burger buns if desired.
- Place a chickpea patty on the bottom half of each bun.
- Add your favourite toppings, such as lettuce, tomato, onion, cheese, and condiments.
- Cover with the top half of the bun.
- Serve and Enjoy:
- Your delicious and nutritious chickpea burgers are now ready to be devoured!
- Serve them alongside a side salad, sweet potato fries, or a bowl of fresh fruit for a complete meal.
Next time you’re in the mood for a burger, consider the nutritional benefits of incorporating chickpeas into your patty. Not only do chickpea burgers offer a delectable taste and texture, but they also provide a wholesome alternative that supports your overall well-being. This simple recipe allows you to enjoy a satisfying meal while embracing the goodness of chickpeas. So, why not elevate your burger game and indulge in the healthy deliciousness of chickpea burgers today?