Ingredients
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For the burgers:
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1 cup cooked chickpeas (canned and drained)
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1 medium sweet potato, peeled and cubed (about 1/2 pound)
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1 tablespoon olive oil
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1 teaspoon ground cumin
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1 teaspoon paprika
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1/2 teaspoon garlic powder
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1/2 teaspoon onion powder
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1/4 teaspoon salt
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1/4 teaspoon black pepper
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1/4 cup chopped fresh parsley
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1/4 cup gluten-free breadcrumbs (optional)
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For the creamy avocado sauce:
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1 ripe avocado
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1 clove garlic, minced
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1 lime, juiced
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1/4 cup plain Greek yogurt (non-dairy if desired)
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1 tablespoon lemon juice
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Salt and pepper to taste
Directions
Sub_Title: A delicious and healthy vegetarian burger recipe inspired by Peruvian cuisine.
Description: These easy-to-make burgers are packed with protein, fiber, and flavor from chickpeas, sweet potatoes, spices, and herbs. They’re perfect for Meatless Mondays, parties, or anytime you crave a satisfying meal! Served on whole grain buns with creamy avocado sauce, they’re both kid and adult-approved.
Ingredients:
For the burgers:
* 1 cup cooked chickpeas (canned and drained)
* 1 medium sweet potato, peeled and cubed (about 1/2 pound)
* 1 tablespoon olive oil
* 1 teaspoon ground cumin
* 1 teaspoon paprika
* 1/2 teaspoon garlic powder
* 1/2 teaspoon onion powder
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 1/4 cup chopped fresh parsley
* 1/4 cup gluten-free breadcrumbs (optional)
For the creamy avocado sauce:
* 1 ripe avocado
* 1 clove garlic, minced
* 1 lime, juiced
* 1/4 cup plain Greek yogurt (non-dairy if desired)
* 1 tablespoon lemon juice
* Salt and pepper to taste
Instructions:
1. Preheat your grill or griddle pan over medium-high heat.
2. In a food processor, combine the cooked chickpeas, sweet potato, olive oil, cumin, paprika, garlic powder, onion powder, salt, black pepper, and fresh parsley. Process until well combined and mostly smooth. You may need to scoop out the mixture and scrape down the sides of the bowl several times to help everything blend evenly.
3. Transfer the mixture to a large mixing bowl and fold in the gluten-free breadcrumbs, if using. Mix gently until just combined. Do not overmix! The mixture should hold together when squeezed but still be slightly crumbly. If it seems too dry, add more breadcrumbs; if too wet, adjust with additional chickpeas.
4. Divide the mixture into four equal portions and shape each portion into a patty about 1/2 inch thick. Place the formed patties onto a plate or baking sheet lined with parchment paper or a non-stick mat.
5. Heat a small amount of olive oil in a large skillet over medium-high heat. Cook the burgers for about 3-4 minutes per side, or until golden brown and crispy. Flip carefully and continue cooking another 2-3 minutes. Remove from heat and set aside.
For the creamy avocado sauce:
1. Combine all ingredients in a small bowl and mash until smooth. Taste and adjust seasoning as desired.
Serving:
To assemble, spread a generous dollop of the creamy avocado sauce onto the bottom half of your favorite whole grain bun. Top with a lettuce leaf, tomato slice, pickles, red onion, and any other toppings you like. Add the cooked burger patty and top with the remaining bun. Enjoy!
Difficulty: Easy
Servings: 4 burgers
Nutrition Facts (per serving): Calories 305, Protein 12g, Carbohydrate 42g, Dietary Fiber 10g, Total Sugar 7g, Fat 15g (Saturated 2g), Cholesterol 0mg, Sodium 185mg, Potassium 660mg
Steps
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1
Done
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Preheat your grill or griddle pan over medium-high heat. |
|
2
Done
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In a food processor, combine the cooked chickpeas, sweet potato, olive oil, cumin, paprika, garlic powder, onion powder, salt, black pepper, and fresh parsley. Process until well combined and mostly smooth. You may need to scoop out the mixture and scrape down the sides of the bowl several times to help everything blend evenly. |
|
3
Done
|
Transfer the mixture to a large mixing bowl and fold in the gluten-free breadcrumbs, if using. Mix gently until just combined. Do not overmix! The mixture should hold together when squeezed but still be slightly crumbly. If it seems too dry, add more breadcrumbs; if too wet, adjust with additional chickpeas. |
|
4
Done
|
Divide the mixture into four equal portions and shape each portion into a patty about 1/2 inch thick. Place the formed patties onto a plate or baking sheet lined with parchment paper or a non-stick mat. |
|
5
Done
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Heat a small amount of olive oil in a large skillet over medium-high heat. Cook the burgers for about 3-4 minutes per side, or until golden brown and crispy. Flip carefully and continue cooking another 2-3 minutes. Remove from heat and set aside. |
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6
Done
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Combine all ingredients in a small bowl and mash until smooth. Taste and adjust seasoning as desired. |
