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Chickpea zucchini bunless burger
2
| Prep | 30 min | |
| Cook | 60 min |
Your new favorite veggie burger is loaded with bold flavors and a perfect dinner for the Vegetarian meal plan. The chickpeas are a great source of plant protein and add great texture.
- Dry chickpeas, 2½ oz(s)
- Baking soda, ½ tsp(s)
- Zucchini, 2 small, shredded
- Parsley, fresh, 2 tbsp(s), leaves only
- Green onion, 2 medium, chopped
- Garlic, minced, ½ tsp(s)
- Cumin, ground, ½ tsp(s)
- Dried cilantro, ½ tsp(s)
- Cayenne pepper, 1 pinch(es)
- Extra virgin olive oil, 2½ tsp(s)
- Iceberg lettuce, 4 leaf(s), medium
- Cucumber, ½ medium, peeled into strips
- Carrot, shredded, ½ cup(s)
- Sweet chili sauce, low-sodium, ½ tbsp(s)
Method
To make the chickpea and zucchini burgers, rinse the chickpeas and place into a large glass or ceramic bowl. Cover with the cold water. Cover and set aside to stand at room temperature overnight.
Preheat oven to 400°F.
Drain the chickpeas and rinse well. Place into a saucepan with 5 cups water and the baking soda (this raises the pH level of the water and helps the chickpeas cook through). Cover and bring to a boil. Remove the lid, simmer gently for 30 minutes. Drain the chickpeas and spread onto a tray to cool. Discard the skins.
Place the zucchini into a clean cloth, squeeze the excess moisture from the zucchini. Place the chickpeas, parsley, green onion, garlic and spices into a food processor. Process until well combined. Add the zucchini and process until the mixture comes together, stopping to scrape down the sides of the bowl as necessary. Transfer to a bowl.
Divide the mixture into four patties (about 3 ounces each).
Heat half of the oil in a skillet over medium-high heat. Add two of the patties and fry for 1 to 2 minutes each side. Add remaining oil to the skillet and fry the remaining two patties for 1 to 2 minutes each side.
Place the four patties onto a baking tray and bake for 10 to 12 minutes until golden. Allow to stand for 3 minutes to firm up.
Place lettuce leaves onto serving plates. Top with patties, cucumber and carrot. Drizzle over sweet chilli sauce. Season and serve.
TIP: If time permits allow the shaped patties to stand, covered in the fridge for 20 minutes, this releases the starch from the chickpeas, making them firmer.
Mint can be used instead of parsley if you prefer.
Nutrition facts per serving
Makes 2 servings
Food Groups
|
V
|
2 |
|
F
|
0 |
|
C
|
0 |
|
PD
|
1.2 |
|
Ft
|
1 |
|
S
|
0.1 |
Nutrition Facts
| Calories | 241 |
| Total Fat | 8.5 g |
| - Saturated Fat | 1.1 g |
| Cholesterol | 0 mg |
| Sodium | 370 mg |
| Total Carbohydrate | 34.5 g |
| - Dietary Fiber | 7.3 g |
| - Total Sugars | 11.2 g |
| -- Added Sugars | 0 g |
| Protein | 10 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!