Makes 4 servings
1 cup sprouted chickpeas
1 tbsp ground flaxseed
6 fresh basil leaves
3 tbsp water
1 medium carrot, peeled and diced
1 stalk celery, diced
¼ cup yellow onion, diced
2 cloves garlic, minced
2 tablespoons flat-leaf parsley, chopped
¼ cup plain breadcrumbs
½ teaspoon salt
Dash of ground black pepper
1 tablespoon olive oil
4 whole grain buns
Mayonnaise, ketchup, lettuce, tomato or other toppings (optional)
Sprouted chickpeas are not only a fun project, but a tasty way to bring a bit of homegrown crunch into your next dish. And since they pack more nutrients than their precooked counterparts, it makes them a healthy addition to any recipe, like these kid-friendly burgers.
1. Fill a pot with an inch of water and place a steamer basket in it. Steam the chickpeas for 10 minutes, or until tender.
2. In a small bowl, add the ground flaxseed and warm water, and stir. Let rest for 5 minutes to thicken.
3. Roughly chop the basil leaves and set aside. Place cooled chickpeas and flaxseed mixture into a food processor and pulse until well-combined, allowing for small pieces of the chickpeas to remain. Use a spatula to scrape the mixture into a large bowl.
4. Add the basil, carrot, celery, onion, garlic, and parsley to the chickpea mixture. Then add breadcrumbs, salt, and pepper. Stir all ingredients until well-combined.
5. Using your hands, take a palm-size handful of the mixture and work into a flat, circular patty. Place it on a plate and repeat to form three more.
6. Pour olive oil into a large skillet and place over medium heat. Add the patties, cooking about 5 to 6 minutes on each side, until golden brown. Carefully remove the patties from the skillet and place on the bottom half of a whole-grain bun.
7. Add ketchup, lettuce, tomato, and any other accompaniments your family loves. Finish by topping the burger with the other half of the bun.
Carbohydrates: 43 g
Fat: 7 g
Protein: 10 g
Fiber: 6 g