Chickpea Burger

A bean burger is a fantastic option when you're trying to reduce your meat intake but still have those persistent burger cravings. In this fiber-rich chickpea burger recipe, I include turmeric for it's amazing anti-inflammatory properties, honey to balance some of the turmeric's somewhat bitter flavor, and panko (Japanese- style bread crumbs) for a bit of crunchiness. In addition to lettuce, you can top with onions, tomatoes, hot sauce, or other additional spices (I like to sprinkle just a bit more turmeric on top for an extra health kick). Since the patties are a bit more crumbly, you can also use pita breads instead of burger buns. These burgers have a unique flavor, are hearty and affordable, and can serve as a healthier end-of-the-week "happy hour" option.

By Jennifer Myong Un Ross

Ingredients

• 2 cups dry chickpeas
• 1 onion, finely chopped
• 4-5 garlic cloves, minced
• 2 cups panko
• 2 tablespoons honey (if possible, consider local honey)
• 1 tablespoon turmeric
• 1 teaspoon cumin
• ½ teaspoon cayenne
• Whole wheat burger buns
• 1 head lettuce

Instructions

1. Soak chickpeas overnight. Cook chickpeas for 1 and ½ hours, drain water, mash chickpeas well with fork (it's okay to have some chickpeas that aren't completely mashed), set aside.
2. Cook onion and garlic for 4-5 minutes on medium heat.
3. Add onion, garlic, panko, and spices to mashed chickpea mixture. Mix everything together well.
4. Form patties with the mixture using a medium to large handful, depending on how small or large you want your patties. Note: These are crumbly, so you have to pat these really firmly, and handle with care as you put them on the frying pan.
5. Fry patties on each side on medium heat for about 5 minutes or until golden brown and fairly firm.
6. Serve with fresh lettuce and enjoy!

Grill-able Veggie Burgers

This quick veggie burger recipe is too good to pass you by!

Tip: Keep a stash of veggie burgers in the freezer so you can whip one up anytime.

By The Minimalist Baker

INGREDIENTS

• 1 cup cooked brown rice (not too wet or gummy)
• 1-cup raw walnuts (or sub bread crumbs)
• 1/2 Tbsp. grape seed or avocado oil, plus more for cooking
• 1/2 white onion (3/4 cup), finely diced
• 1 Tbsp. each chili powder, cumin powder, and smoked paprika
• 1/2 tsp. each sea salt and black pepper, plus more for coating burgers
• 1 Tbsp. coconut sugar (or sub organic brown or muscovado sugar)
• 1 1/2 cups cooked black beans ( or 2 cans) well rinsed, drained and patted dry
• 1/3 cup panko bread crumbs (if gluten-free, use gluten-free bread crumbs)
• 3-4 Tbsp. vegan BBQ sauce (optional) or Balsamic dressing

Dressing (optional) 

• 2 tsp. Balsamic
• Sea salt
• Black pepper
• 1 tsp. Dijon mustard
• 1 tsp. Nutritional yeast
• ¼ tsp. dried basil
• 2 tsp. of water

METHOD

1. If your brown rice isn’t cooked yet, start there by following this method for the best results. Otherwise, move onto the next step.
2. Heat skillet over medium heat. Once hot, add raw walnuts and toast for 5-7 minutes, stirring frequently, until fragrant and golden brown. Let cool and move onto the next step.
3. In the meantime, heat the same skillet over medium heat. Once hot, add 1/2 Tbsp oil and onion. Season with a bit of salt and pepper and sauté for 3-4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.
4. Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper and coconut sugar and blend until a fine meal (see photo) is achieved. Set aside.
5. To a large mixing bowl, add drained, dried black beans and mash well with a fork, leaving only a few whole beans (see photo).
6. Next add cooked rice, spice-walnut mixture, sautéed onion, panko bread crumbs, BBQ sauce, and mix thoroughly with a wooden spoon for 1-2 minutes, or until a moldable dough forms. If dry, add extra 1-2 Tbsp BBQ sauce. If too wet, add more panko bread crumbs. Taste and adjust seasonings as needed.  
7. If grilling, heat the grill at this time and brush the grill surface with oil to ease cooking. Otherwise, heat the same skillet you used earlier to medium heat.
8. Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers - only as many as will comfortably fit in the pan. Otherwise, add burgers to the grill and close lid.
9. Cook for 3-4 minutes or until well browned on the underside, then flip gently. They aren't as firm as meat burgers, but will definitely hold their shape. Reduce heat if cooking/browning too quickly. Cook for 3-4 minutes on other side.
10. Remove burgers from heat to let cool slightly, and prepare any other toppings/sides at this time (such as grilling/toasting your buns).
11. Serve burgers as is, or on toasted buns with desired toppings.

Leftovers keep in the refrigerator for 2-3 days. If freezing, set on a baking sheet. Once frozen completely, seal in a freezer-safe bag or container and store for up to 3 weeks.

Dressing

1. Add all ingredients in a jar or covered container Shake well. (You may use any of the dressing recipes or just add on mustard, ketchup, or Veganaise)

Quick Garbanzo Burger

A bean burger is the ultimate fiber-rich, protein packed best kind of burgers. So many recipes to choose from but this is a QUICK one. Lots of goodness here with turmeric for it's anti-inflammatory properties, agave (optional) to balance the turmeric's bitter flavor, and GF panko (Japanese- style bread crumbs) for a crunch.

This burger may be a bit crumbly but you can also add it top of a salad, or a topping to soup etc. Toppings could be onions, avocado, lettuce, mustard, vegan mayo, and tomatoes.

INGREDIENTS

• 2 cups dry chickpeas (or 2 cans cooked)

• 1 onion, finely chopped

• 4-5 garlic cloves, minced

• 2 cups of Gluten free panko Bread crumbs

• 1 Tsp. + of raw agave

• 1 tablespoon turmeric

• 1 teaspoon cumin

• ½ teaspoon cayenne

• GF buns or Large lettuce leaves for a wrap

• 1 head lettuce

METHOD

1. Soak chickpeas overnight. Cook chickpeas for 1 and ½ hours, drain water, mash chickpeas well with fork and set aside. (or use canned)

2. Cook onion and garlic for a few minutes on medium heat.

3. Add onion, garlic, panko, and spices to mashed chickpea mixture. Mix everything together well.

4. Form patties with the mixture depending on your Pattie size preference. Note: These are crumbly, pat firmly, and handle with care as you put them on the frying pan.

5. Fry patties on each side on medium heat with a bit of olive or coconut oil or a spray for about 5 minutes or until golden brown and fairly firm.

6. Wrap it up in your lettuce leaf or use a healthy whole sprouted or Gluten free Bun