Mini Chickpea & Kidney Bean Burgers [Vegan & Gluten Free]

Healthy Recipes

Serves: 5-6
Prep & Cooking time: 45-50 mins
Type: Main Meal, Snack
Tools: Baking tray, parchment paper, colander, grater, chopping board, sharp knife, food processor, silicone spatula, mixing bowl, cooling rack

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E & K, carbohydrates, protein, fibre, calcium, iron, magnesium, potassium, zinc, no added sugars and per serving and is low in salt and saturated fats!

This recipe is great for those who do not want to spend a lot of time in the kitchen or don’t fancy using a million ingredients but still want a nutritious meal. Yes, these mini plant-based burgers are baked (and not fried!), have a great flavour, go perfectly with a plate full of vegetables or with a tasty dip and can be adapted to your own personal preferences!

Happy cooking everyone! 🙂

 

Ingredients

++++++++++++++++400g   Tin Chickpeas (or about 200g dried/cooked)
++++++++++++++++400g   Tin Red Kidney Beans (or about 200g dried/cooked)
++++++++++++++++130g    Carrot
++++++++++++++++100g    White (or red) Onion
++++++++++++++++6g        Garlic Clove (one fat one!)
++++++++++++++++25g      Fresh Coriander
++++++++++++++++50g     Sunflower (or pumpkin) Seeds
++++++++++++++++20g     Tahini Paste (or use ‘2 flax eggs’)
++++++++++++++++10g      Vegetable Stock Powder (low-salt/DF/GF)
++++++++++++++++1g         Ground Coriander
++++++++++++++++1g         Cumin Seeds
++++++++++++++++            Salt & Ground Black Pepper

Need an easy-print recipe? Print here . 🙂

 

Nutritional Info

 

Directions

1. Heat the oven to 220°C/430°F. Line a large baking tray with a sheet of parchment paper.

2. Meanwhile, drain and rinse the chickpeas and kidney beans (unless you are using fresh!). Wash, trim the ends, peel and then finely grate the carrot. Peel and finely grate the onion and garlic. Wash, dry and roughly chop the coriander (if preferred, discard some of the larger stems).

3. Place all of the ingredients into a food processor. Season it with some salt and pepper to taste. Blend for 10-15 seconds, until the mixture is fairly coarse. Tip: Alternatively, place the ingredients into a large mixing bowl and blitz them with a hand-held blender. Push the mixture down with a silicone spatula. Blend for a further 10-20 seconds or until a coarse mixture is achieved.

4. Carefully remove the blade from the processor. Transfer the mixture into a large mixing bowl.

5. Using dampened hands, shape the mixture into about twenty golf-ball sized balls. Tip: Have a shallow bowl of water nearby to dampen your hands as necessary. Place the balls onto the baking tray. Flatten slightly with the back of a wet spoon or a spatula into ‘patties/burgers’.

6. Place the tray onto the middle oven shelf. Bake for 15-18 mins or until lightly coloured. Tip: The final consistency will be similar to a ‘baked falafel’. Remove from the oven. Allow to rest for 5 mins on the tray before removing. Remove and transfer onto a cooling rack. Allow to cool for as long as possible before serving. Tip: They continue to ‘set’ as they cool. 

 Serve as desired; as a burger or ‘open’ sandwich, in a salad or as a snack with some a small portion of low-fat houmous.

Tip: Refrigerate any leftovers in an air tight and resealable container; consume within 3-5 days.©

‘Open’ or closed’burger style… Stuffed into a multi-grain pita or wrap… In a garden salad… with roasted squash…2-3 with some houmous and  crunchy crudités is always tasty too!

 

 

If preferred…

  • Use a dried variety of fresh legumes instead (soak and cook before use).
  • Experiment with different vegetables; maybe some courgette, sweet corn, bell pepper!
  • Try flavouring them with your favourite blend of herbs and spices.
  • Serve with home-made (low-fat) sweet potato wedges or chips.
  • Serve dressed with: unsweetened soya yoghurt (with added dried mint), a squeeze of lemon juice, low-fat houmous, a tahini dressing or perhaps a home-made vinaigrette dressing.

 

Recipe adapted from: G. McKeith
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3 thoughts on “Mini Chickpea & Kidney Bean Burgers [Vegan & Gluten Free]

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