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
- 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.
- Cook onion and garlic for 4-5 minutes on medium heat.
- Add onion, garlic, panko, and spices to mashed chickpea mixture. Mix everything together well.
- 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.
- Fry patties on each side on medium heat for about 5 minutes or until golden brown and fairly firm.
- Serve with fresh lettuce and enjoy!