Chickpea Burger with Spicy Mayo, Guacamole & Caramelized Onions
Who doesn’t like a spicy chickpea burger. I’m sure many of you haven’t tried one, I didn’t until two years ago, but if you have, add this to your recipe book. I used chickpeas from dried that I had soaked and cooked the day before. I didn’t have a great recipe but found a pretty good one online that was vegetarian, which I easily took the roll of converting to vegan. The recipe called for one egg to bind the ingredients and mayonnaise for the sauce. I substituted the egg for Chia seed - flax is good too, when ground up and mixed with water it gels so that when added to the ingredients it binds just like an egg would. For the mayonnaise, I used Veganaise. You wouldn’t believe how easy it is to make vegan out of vegetarian and vegan out of many meat recipes; there are other alternatives to egg, which you can search, online.
I switched up the recipe quite a bit. The recipe called for slaw, which sounds yummy but I didn’t have the cabbage so I made caramelized onions and guacamole instead!
When frying it in the pan, it kept its shape nicely and browned a bit on both sides. It looked real pretty. After loading up the burger with onions and guacamole it looked quite tall – I think it made for a nice picture but when I took a bite some of it spilled out the sides. Again, nothing you can’t wipe up with your finger or tongue. Still vary tasty and not too spicy. If you want more of a crunch maybe add sliced raw onions instead of caramelized or slaw which was in the original recipe.
The patties would also be good outside a bun and on top of a salad just on it’s own, or in a raw leafy wrap!
Ingredients for Chickpea Burger
15 oz chickpeas drained and rinsed if using canned
2 cloves garlic minced
½ medium sized leek thinly sliced
¼ cup panko or bread crumbs
1 tsp cumin
handful chopped cilantro
½ tsp salt – taste mixture add more if needed
1/4tsp cayenne or chipotle seasoning – I used ¼ for more heat
1Tbls ground chia seed or flax seed. Add 4 tablespoons water to ground chia, use 3 Tbls water if using flax. Mix well in bowl and set aside, this takes the place of eggs as a binder.
Sweet and Spicy Cashew Sour Cream or mayonaise
½ cup raw cashews
½ cup water or non dairy milk
2 tsp Dijon mustard
2 tsp tamari
juice ½ lime or lemon
1 tsp maple syrup
1 chipotle pepper in adobe sauce or ¼ tsp chipotle
1 clove garlic option – made without it and was great
Rinse the soaked cashews and set aside. add water to the blender, the cashews followed by the remainder ingredients blend until creamy.
OR for a quick version you can try;
Spicy Lemon Mayo
Spicy Lemon Mayo
½ cup Veganaise
1 tsp minced garlic – more if you like
1/8 tsp cayenne or chipotle
juice of ½ lemon or lime – I used a whole lime because it was small. Start small and trust your taste buds.
Combine the ingredients in small bowl.
Instructions for Chickpea Burger
1.Add chickpeas to food processor and pulse till chopped up not smooth like hummus
a tad chunky is good. Transfer to large bowl.
2. Sauté’ the garlic, leek, and hot peppers for 5 minutes until tender. Let cool a bit.
3. add the cooled sauted garlic mixture to chickpeas along with panko, cilantro and seasonings and mix well. Now add chia seed mixture and mix again, you will see it start to bind.
4. Form into 4 medium patties.
5. Heat 1Tbls oil in a frying pan – I used coconut oil, and brown each side 3-4 minutes. Remove from heat. Transfer to bun and add your toppings.
Health Benefits of Chickpeas
“Garbanzo beans (chickpeas) provide an excellent source of molybdenum. They are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. As a good source of fiber, garbanzo beans can help lower cholesterol and improve blood sugar levels. This makes them a great food especially for diabetics and insulin-resistant individuals. When served with high quality grains, garbanzo beans are an extremely-low-fat, complete protein food.”
Source – EveryNutrient.com