Maria MarloweMaking your favorite burger meal with a plant-based focus just got easier! This umami chickpea burger, with all your favorite fixings, is sure to please.
Trying to keep that tasty spark alive for plant-based protein? Well, if you’re getting tired of beans and quinoa, then try this umami chickpea burger. It’s a fun way to get your plant protein.
It’s also hearty, flavorful, and crave-able, not to mention a great addition to meal prepping and batch cooking, as it saves well and can be eaten hot or cold.
You can dress up this chickpea burger any way you want: use two patties in a burger, add all the usual fixings, or skip the buns completely and put it on top of a salad or roasted veggies.
Here’s the recipe:
Umami Chickpea Burger
(serves 3)
Prep: 20 min
Cook: 20 min
Total: 40 min
Ingredients
olive oil or unrefined coconut oil
1 yellow onion, diced (about 5.5 oz or 1 1/4 cups)
8 oz mushrooms, sliced
2 cloves garlic, chopped
1 can chickpeas (about 1 1/2 cups)
1/2 cup almond meal
1/4 teff flour
1 tsp. salt
1 tsp. black pepper
Instructions
- In a skillet, over medium heat, add about 1 tsp. olive oil or coconut oil. Saute the onion and mushrooms for about 7 minutes, stirring occasionally. If the mushrooms and onions start sticking to the pan, add about a teaspoon of water. Then add the garlic, and cook an additional minute or two.
- Meanwhile, in a large mixing bowl, add the almond meal, teff, salt, and pepper. Mix.
- Next, in a food processor or high-speed blender (on speed 1) briefly pulse or blend the chickpeas until they are broken down or chopped, but still retain some texture. Remove half of them and put them into the center of the mixing bowl.
- When the mushroom mixture is done, add that to the food processor or blender (half of the chickpeas should still be in there), and blend for 20-30 seconds until a paste-like consistency is formed. Spoon that into the mixing bowl. Mix everything well, until evenly combined. Split into about 6 portions, roll each into a ball, and then flatten into a patty.
- Back in a clean skillet, heat it over medium heat, add about 1 tsp. of coconut or olive oil and then add the patties, cooking about 3 minutes each side. (Depending on size of pan, you will probably have to do two batches).
- Remove to a plate, and build your perfect burger, or serve over vegetables or a salad.
Get the printable recipe here.
About the Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy.
She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book, The Real Food Grocery Guide, will teach you how to eat healthy without going broke.
Check out her site, www.mariamarlowe.com, or follow her on Instagram @MariaMarlowe and Facebook for more healthy recipes.