Sprouted Chickpea Vegetable Burgers

Caroline Shannon-Karasik

cover of the KIWI Fall 2022 issue

Ingredients


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.

Directions

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.

Per Serving:


Calories: 276

Carbohydrates: 43 g

Fat: 7 g

Protein: 10 g

Fiber: 6 g

Active Time:

20 minutes

Total Time:

35 minutes