Chickpeas or Garbanzo beans are one of my absolute favorite protein sources for vegetarians and vegans. So for a burger recipe, it’s only natural that I would use them as the main ingredient.
Garbanzo beans have so many incredible nutritional benefits other than their very low fat, low calorie and high protein content. They have a wonderful blood sugar stabilizing ability which makes these legumes a perfect choice for anyone suffering from diabetes or hypoglycemia. They are high in soluble fiber, which does wonders for lowering cholesterol, and these beans also contain good levels of magnesium and folate, which are also great for heart health. If all of that isn’t enough, chickpeas are an amazing iron source. Pregnant, lactating or menstruating woman have a heightened need to increase iron stores, as well as growing children!
Because chickpeas happen to be highly versatile, they are definitely an ingredient you should always have on hand. You can use them in both savory and sweet recipes, whole, mashed, as flour or as a binder. This is definitely a kitchen essential!
Vegetarian or vegan burger patties are a tough nut to track. It is difficult to develop a good, complex taste that compares to the fatty and comforting flavor of a real meat burger. These have a great dimensional flavor without the fat and calories of most other veggie burgers made with soy, nuts or seeds.
OK. Burger time!
Chickpea & Broccoli Burgers with Spicy Lime Aioli
1 can of chickpeas
2 cups of steamed broccoli
½ yellow onion, minced
2 tbsp. of honey mustard
1 tbsp. of tahini
¼ cup of gluten free bread crumbs
½ tsp. pepper (or to taste)
½ tsp. sea salt (or to taste)
Coconut oil for the skillet
In a large mixing bowl, mash the chickpeas and steamed broccoli with a potato masher until they are mostly smooth (a bit of texture works well for these burgers). Add the honey mustard, tahini, salt and pepper and bread crumbs and continue mixing until thoroughly combined.
Scoop mixture into balls and then shape into patties (whatever size you like).
Grease a pan or griddle with a small amount of coconut oil and heat on medium high. Sear the patties until heated through and golden brown on each side (about 5 minutes per side give or take).
1/3 cup of vegan mayonnaise (Earth Balance and Earth Island both do an organic “Veganaise”)
2 tbsp. diced and packed green onion
1 tsp. minced jalapeno
1 tsp. fresh lime juice
½ tsp. of mustard powder
¼ tsp. of sea salt
Add all of these ingredients into a food processor and pulse on low until ingredients come together. I like this aioli a bit chunky so I don’t over blend. If you prefer it to be completely blended, just process for a few seconds longer.
For older children and adults, I dress these burgers with fresh tomato slices, avocado, sprouts, cucumber slices and spicy aioli. But there are countless topping options that work. The aioli is likely too spicy for the average toddler out there, but some babes love spice! Just know your child’s taste before smothering the patty, as it could hurt their little tongues. Typically, I feed these patties to my son as is. I cut them into chunks or strips and give them to him to eat as a finger food as he is still a bit young for the whole burger and bun concept. If your toddler is a dipper, try applesauce for dipping!
Photos by Danielle Matar