Recipe: Chili Lime Chickpea Burgers

These vegetarian burger patties make a delicious and filling lunch or dinner main and can be served in so many ways! For a lower-carb option, serve on a Boston or butter lettuce leaf with a lime yogurt sauce or sliced avocado and all the veggie toppings you like. These patties are also great served on toasted whole grain bread as a sandwich. These patties are nutrient-dense, providing 23% DV of vitamin A, 45% DV of vitamin C, 10% DV of calcium and 22% DV of iron per 190 calorie serving. Enjoy!

Yield: 10 patties          Prep Time: 45 min          Total Time: 65 min

Equipment:

  • Fine mesh strainer
  • Whisk
  • Small bowl (for whisking the eggs)
  • Chef’s knife
  • Measuring cups
  • Measuring spoons
  • Food processor
  • Large mixing bowl
  • Mixing spoon or spatula
  • Disposable gloves (optional for forming patties)
  • Parchment paper
  • Large baking sheet

Ingredients:

  • 1 can (19 oz) chickpeas
  • 1 can (19 oz) white kidney beans 
  • 1/4 cup hemp seeds
  • 2 tsp sriracha
  • 1 Tbsp Worcestershire sauce
  • 2 large cloves garlic, crushed
  • 3 Tbsp lime juice (juice of 1-2 limes)
  • 1 Tbsp ground cumin
  • 1 Tbsp smoked paprika
  • 1 tsp sea salt
  • 1/2 tsp pepper
  • 2 eggs, beaten
  • 1 red pepper, finely diced (about 2 cups)
  • 1/2 cup packed flat leaf parsley, finely chopped
  • 1/2 cup packed cilantro, finely chopped
  • 1/2 - 3/4 cup whole wheat flour (or as much as needed)

Directions:

  1. Drain and wash the canned beans in a strainer until the water runs clear and no foam remains. Transfer beans to a dish towel and gently pat to remove as much moisture as possible.
  2. Add the beans into the food processor and blend for about 5 seconds until about half the mixture is mashed (there should still be whole beans remaining). Add hemp seeds, sriracha, Worcestershire sauce, crushed garlic, lime juice, ground cumin, smoked paprika, salt and pepper. The mixture will be thick so pause to scrape down the sides in between blending to make sure every ingredient is well combined. Taste and adjust the seasonings if needed. 
  3. Add the eggs to the food processor and blend until well combined. Add 1/2 cup whole wheat flour to start, blend again, then add more if needed. When you have enough flour, the mixture will be much thicker and hold its shape. 
  4. Preheat your oven to convection bake 350˚F. While you wait for the oven to warm up, transfer the seasoned bean and egg mixture to a large mixing bowl and fold in the diced red pepper, parsley and cilantro. Mix until the vegetables are evenly incorporated. 
  5. The mixture will be quite sticky, which is why I wear disposable gloves for this step. Gather about 1/3 cup of the mixture and form into patties, about 1 1/2 inches thick. Arrange evenly on a baking sheet lined with parchment paper.
  6. Bake for 20 minutes until burgers are lightly golden and solid enough to pick up off the cookie sheet.

You can serve these patties freshly baked or store them in the fridge for up to 1 week. For the best appearance and crisp texture (especially after storing in the fridge) pan fry them for a couple minutes on each side before serving. 
 

Nutrition Information:

  • Serving Size: 1 patty
  • Calories: 190 calories
  • Fat: 4 g
  • Carbohydrate: 28.6 g
  • Fiber: 6.8 g
  • Sugar: 2 g
  • Protein: 10.8 g
Ryan Stallard