These delicious chickpea burgers are not only easy to make but also packed with flavor and nutrients. Perfect for a quick meal or as a hearty addition to your vegetarian menu!
Ingredients
- 1 can of chickpeas (15 oz), drained and rinsed
- 2 tablespoons tahini
- 1 teaspoon garlic powder
- 2 tablespoons lemon juice
- 1/2 cup oats (rolled or quick oats)
- Salt and pepper to taste
- Olive oil for frying
- Optional toppings: lettuce, tomato, avocado, or your favorite sauce
Instructions
- Prepare the Chickpeas: In a large bowl, mash the drained chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
- Mix Ingredients: Add the tahini, garlic powder, lemon juice, and oats to the mashed chickpeas. Season with salt and pepper. Mix until well combined. If the mixture is too wet, add a bit more oats.
- Form Patties: Divide the mixture into equal portions and shape them into patties (about 4-6 depending on your preferred size).
- Cook the Patties: Heat a tablespoon of olive oil in a non-stick skillet over medium heat. Once hot, add the patties to the pan. Cook for about 4-5 minutes on each side or until golden brown and crispy.
- Serve: Remove from the skillet and let them drain on paper towels if desired. Serve warm on buns or over a salad with your choice of toppings.
Tips
- Storage: These patties can be stored in an airtight container in the refrigerator for up to 3 days.
- Freezing: You can freeze uncooked patties by placing them on a baking sheet lined with parchment paper until firm, then transfer them to a freezer bag.
- Variations: Feel free to add spices like cumin or paprika for extra flavor, or mix in chopped vegetables like bell peppers or onions.
Enhancing Chickpea Burgers: Flavor, Health, Storage, Baking, and Dipping Sauce
Extra Ingredients for Flavor
To elevate the flavor of chickpea burgers, consider adding:
- Spices and Herbs: Cumin, paprika, turmeric, coriander, or fresh herbs like parsley and cilantro can add depth.
- Vegetables: Chopped onions, bell peppers, or grated carrots can enhance texture and taste.
- Cheese: Adding crumbled feta or nutritional yeast can introduce a savory element.
- Condiments: Mixing in BBQ sauce, sriracha, or mustard can provide a kick.
Making Chickpea Burgers Healthier
To boost the health profile of your chickpea burgers:
- Reduce Oil: Opt for baking instead of frying to cut down on added fats.
- Add Whole Grains: Incorporate quinoa or brown rice for additional fiber and protein.
- Increase Vegetables: Add more veggies to the mix for extra nutrients without many calories.
- Use Whole Grain Buns: Serve on whole grain or lettuce wraps instead of regular buns.
Best Storage Methods
Chickpea burgers can be stored effectively:
- Refrigerator: Store cooked burgers in an airtight container for 3-5 days. Ensure they cool completely before sealing to prevent moisture buildup.
- Freezer: For longer storage, freeze uncooked or cooked patties. Place them on a baking sheet to freeze individually before transferring to a freezer-safe container. They can last up to 2 months uncooked and up to 5 months cooked. To reheat, thaw overnight in the fridge and bake or pan-fry until heated through.
Baking Instead of Pan-Frying
Yes, you can bake chickpea burgers! Here’s how:
- Preheat your oven to 375°F (190°C).
- Place shaped patties on a parchment-lined baking sheet.
- Bake for about 25-30 minutes, flipping halfway through for even cooking.
Baking provides a healthier option with less oil and often results in a firmer texture.
Good Dipping Sauces
For serving with chickpea burgers, consider these tasty dipping sauces:
- Tzatziki: A refreshing yogurt-based sauce with cucumber and garlic.
- Hummus: Adds creaminess and complements the chickpeas well.
- Spicy Mayo: Mix mayonnaise with sriracha for a zesty kick.
- Avocado Sauce: Blend avocado with lime juice for a creamy topping.
These suggestions will help you create delicious and nutritious chickpea burgers tailored to your taste!
Enjoy your homemade chickpea burgers! They’re nutritious, satisfying, and perfect for any occasion.
