Smoky Chickpea Burgers

Staff Writer
Smoky Chickpea Burgers
Smoky Chickpea Burgers
Meatless Mondays

Smoky Chickpea Burgers

Chickpeas seasoned with cayenne and chili powder and complemented by slices of tangy onion and creamy avocado. Liquid smoke lends its quintessential BBQ flavor so these bean burgers are equally delicious grilled outdoors at your next potluck or inside in the comfort of your own kitchen.

This recipe comes to us from JL of JL Goes Vegan.

Click here for Meatless Monday Summer Grilling Tips.

6
Servings
547
Calories Per Serving
Deliver Ingredients

Ingredients

For the chickpeas

  • 2 Tablespoons olive oil
  • 1/2 red onion
  • 2 cloves garlic
  • 1 bay leaf
  • 2 Cups dried chickpeas, rinsed and drained
  • Salt, to taste

For the burgers

  • 1/2 Cup textured vegetable protein (TVP)
  • 1/2 Cup low-sodium vegetable broth
  • 1/4 Cup breadcrumbs
  • 1/4 Cup ground flaxseeds
  • 1/4 Teaspoon liquid smoke
  • 1/2 Teaspoon chili powder
  • 1/2 Teaspoon cayenne
  • Salt and pepper, to taste
  • 6 whole-wheat buns
  • 1 red onion, sliced
  • 1 avocado, sliced

Directions

For the chickpeas

Place the olive oil in an uncovered pressure cooker. Add the onion and garlic and sauté for 3 minutes, or until the onions begin to soften and become fragrant. Add the bay leaf and chickpeas to the pressure cooker.

 

Place the lid on the pressure cooker and cook on high for about 30 minutes. Use the quick release method and slowly remove the lid, facing the open end away from you. Add salt to taste, stir, turn heat down to low, and simmer, uncovered, for 3 minutes, or until the flavors have melded together. Set aside to let the chickpeas come to room temperature before preparing the burgers.
 

For the burgers

Place the TVP and vegetable broth together in a large bowl. Stir to combine and let sit for 20 minutes.
 

When the chickpeas are room temperature, place 1 1/2 cups of them into a food processor with the S blade in place. Pulse the chickpeas a few times until partially puréed, but still chunky. Reserve the remaining whole chickpeas in the fridge for another cooking project or snack.

 

Place the TVP vegetable broth mixture in the food processor with the chickpeas. Add the breadcrumbs and flax seed. Season the chickpea TVP mixture with the liquid smoke, chili powder, cayenne, and salt and pepper to taste.

 

Shape into the chickpea mixture into 6 evenly sized patties with your hands. Place in the refrigerator for at least 2 hours or in the freezer for 20 minutes. Take the burgers out of the fridge 30 minutes before grilling to allow them to come back to room temperature.

 

Preheat the grill to medium-high heat.

 

Place the chickpea burgers on the grill and cook for 7-8 minutes per side, or until they are cooked to preference. Place the buns on the grill to toast to preference, if desired. Place each chickpea burger on a bottom half of each toasted bun, top with a few slices on the onion and avocado, close the burgers with the top buns, and enjoy!

Chickpea Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Chickpea Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.

Nutritional Facts

Total Fat
16g
25%
Sugar
13g
N/A
Saturated Fat
2g
11%
Protein
29g
59%
Carbs
77g
26%
Vitamin A
12µg
1%
Vitamin B6
0.5mg
26.3%
Vitamin C
9mg
15%
Vitamin E
2mg
10%
Vitamin K
19µg
24%
Calcium
159mg
16%
Fiber
19g
75%
Folate (food)
417µg
N/A
Folate equivalent (total)
486µg
100%
Folic acid
41µg
N/A
Iron
7mg
40%
Magnesium
134mg
34%
Monounsaturated
8g
N/A
Niacin (B3)
4mg
21%
Phosphorus
374mg
53%
Polyunsaturated
5g
N/A
Potassium
751mg
21%
Riboflavin (B2)
0.3mg
17.3%
Sodium
529mg
22%
Thiamin (B1)
0.6mg
38.1%
Zinc
3mg
17%