Ingredients
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For the burgers:
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1 can (15 oz) cooked garbanzo beans/chickpeas (drained and rinsed well)
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1 small onion, grated
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1 medium carrot, grated
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1 large zucchini, grated
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1 cup gluten-free breadcrumbs (store-bought or homemade)
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1 tablespoon oil (for binding)
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1 teaspoon salt
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1/2 teaspoon black pepper
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1/2 teaspoon cumin powder
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1/4 teaspoon coriander powder
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1/4 teaspoon turmeric powder
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1/4 teaspoon paprika
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1/4 teaspoon garam masala
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For the tzatziki sauce (optional):
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1/2 English cucumber, thinly sliced
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1 clove garlic, minced
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1/4 cup plain Greek yogurt
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1 tablespoon lemon juice
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1 tablespoon chopped fresh dill or parsley
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1 tablespoon chopped red onion (optional)
Directions
Subtitle: A delicious twist on traditional burgers made with protein-packed chickpeas, spices, and fresh herbs. Perfect for your next BBQ or weeknight meal!
Ingredients:
For the burgers:
* 1 can (15 oz) cooked garbanzo beans/chickpeas (drained and rinsed well)
* 1 small onion, grated
* 1 medium carrot, grated
* 1 large zucchini, grated
* 1 cup gluten-free breadcrumbs (store-bought or homemade)
* 1 tablespoon oil (for binding)
* 1 teaspoon salt
* 1/2 teaspoon black pepper
* 1/2 teaspoon cumin powder
* 1/4 teaspoon coriander powder
* 1/4 teaspoon turmeric powder
* 1/4 teaspoon paprika
* 1/4 teaspoon garam masala
For the tzatziki sauce (optional):
* 1/2 English cucumber, thinly sliced
* 1 clove garlic, minced
* 1/4 cup plain Greek yogurt
* 1 tablespoon lemon juice
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 1 tablespoon chopped fresh dill or parsley
* 1 tablespoon chopped red onion (optional)
Instructions:
1. Preheat your air fryer to 400°F or prepare a baking sheet lined with parchment paper.
2. In a large mixing bowl, mash the chickpeas using a fork or potato masher until mostly smooth. You still want to see some texture from the beans.
3. Add all the remaining burger ingredients (from “For the burgers” section) to the mashed chickpeas and mix well.
4. Using wet hands, shape the mixture into 4 equal-sized patties about 3/4-inch thick. Place them on the prepared baking sheet.
5. Bake for 12 minutes, flipping halfway through. Your burgers should be lightly golden brown on both sides. If you’re using an air fryer, follow the manufacturer’s instructions for cooking time.
6. Meanwhile, prepare the tzatziki sauce if desired. Combine all the ingredients in a mixing bowl and stir well. Cover and refrigerate until ready to serve.
7. To assemble, place each burger patty on a toasted bun and top with your favorite fixings such as lettuce, tomatoes, pickles, onions, and condiments. Serve immediately.
Serves 4
Difficulty: Easy
Nutrition Information per serving (without tzatziki sauce):
Calories: 310kcal | Carbohydrates: 40g | Protein: 15g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 160mg | Potassium: 350mg | Fiber: 6g | Sugar: 2g | Vitamin A: 50IU | Vitamin C: 4mg | Calcium: 20mg | Iron: 3mg
Note: This recipe yields soft and tender burgers best served hot right after they are done cooking. If you prefer a firmer texture, try adding an additional egg white to the mixture before forming the patties.
Steps
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1
Done
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Preheat your air fryer to 400°F or prepare a baking sheet lined with parchment paper. |
|
2
Done
|
In a large mixing bowl, mash the chickpeas using a fork or potato masher until mostly smooth. You still want to see some texture from the beans. |
|
3
Done
|
Add all the remaining burger ingredients (from "For the burgers" section) to the mashed chickpeas and mix well. |
|
4
Done
|
Using wet hands, shape the mixture into 4 equal-sized patties about 3/4-inch thick. Place them on the prepared baking sheet. |
|
5
Done
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Bake for 12 minutes, flipping halfway through. Your burgers should be lightly golden brown on both sides. If you're using an air fryer, follow the manufacturer's instructions for cooking time. |
|
6
Done
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Meanwhile, prepare the tzatziki sauce if desired. Combine all the ingredients in a mixing bowl and stir well. Cover and refrigerate until ready to serve. |
|
7
Done
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To assemble, place each burger patty on a toasted bun and top with your favorite fixings such as lettuce, tomatoes, pickles, onions, and condiments. Serve immediately. |
