Chickpea Black Bean Veggie Burgers

Classic veggie burgers, easy, hearty, satisfying, kid friendly

Chickpea Black Bean Burger: Classic veggie burger recipe with chick pea, black beans, brown rice, oatmeal, veggies, spices holds together well, cooks up firm, chewy and flavorful. Low fat recipe. Make it gluten free with wheat free soy sauce and certified gf rolled oats.

I wanted to make a kid-friendly veggie burger to serve to my grandkids. Turned out the kids were too full of Easter candy to eat anything, but the grownups loved ‘em!

8 Servings (8 large burgers)

Total Prep & Cook Time: 30 min

Nutrition Data Per Serving, 102 g (without bun & fixings): 162 cal, fat cal 31, 26g carb, 4g fat, 172mg sodium, 2 g sugars, 7g fiber, 8g protein, low Cholesterol, good source Vit A, K, Iron, Folate, Manganese. Estimated glycemic load 11

Ingredients:

• 1.5 cups cooked chickpeas (1 can drained)
• 1.5 cups cooked black beans (1 can drained)
• 1/2 cup cooked brown rice
• 1/2 cup plain quick or rolled oats
• 1 Tbsp cooking oil
• 1 medium carrot, grated
• 1 stalk celery, finely chopped

• 1/4 cup parsley leaves, chopped
• Optional: 1 - 2 cloves garlic, peeled and minced
• 1/4 cup chickpea flour
• 1 tsp dried ginger powder
• 1 tsp ground cumin seed
• 1 tsp paprika
• 2 tsp ground coriander seed
• 2 tsp dried basil leaf
• 1/2 tsp liquid smoke
• 2 tsp Braggs liquid aminos or soy sauce
• 1/4 tsp salt
• 1 tsp fresh ground black pepper
• Optional: 1/4 tsp dried cayenne
• Optional: 1 - 4 Tbsp roasted sunflower seed butter or almond butter

Directions:

1. Drain and rinse chickpeas and black beans. Set aside in a strainer to drain completely.
2. Reserve 1/2 of the beans in a bowl and mash coarsely. Set aside.
3. Grate carrot, chop celery, strip and chop parsley leaves
4. Heat oil on medium in a fry pan. Add carrot, celery and garlic if using. Sauté until soft, about 5 minutes
5. Add veggies to the whole beans, rice, oats, carrot, parsley and basil leaf
6. To the fry pan, add chickpea flour, cumin, paprika, coriander, and cayenne powder if using. Mix and stir 5 - 10 minutes until roasted. Be careful not to burn
7. Add spice/flour mix, liquid smoke, Braggs or soy sauce to the whole beans, grains, veggies
8. Food Processor:
9. Process all ingredients except nut or seed butter and reserved beans, until mixed and clumping together. Don't overmix
10. Turn the contents of the food processor out into a bowl. Stir in the reserved mashed beans, plus salt & pepper to taste
11. Hand Mixing:
12. Mash the whole beans and rice together well until almost pureed. Add the remaining ingredients, including the reserved mashed beans, adding salt and pepper to taste. Combine using a large spatula or your hands until well mixed and formed into a ball.
13. If the mixture seems too dry to form patties without falling apart, add enough seed or nut butter to make them stick together well. Alternately, use tomato paste
14. Form the burger mix into 8 equal sized balls, and flatten into 3 – 4 inch burgers
15. Heat a large non-stick skillet or fry pan on medium heat, brush or spray lightly with oil
16. Cook the burgers on each side until browned (15 - 20 minutes total). Increase or lower heat as needed to brown well without burning

Cooking Tips:

Substitute any other veggies for parsley, ginger and carrot, but keep the wet/dry proportions.

Cooked rice and oatmeal are especially good for veggie burgers because they’re sticky and dense, holding the burgers together well. But you can sub in other grains like bulgar or quinoa or bread crumbs.

The texture will change though, and you might need a bit more nut butter, in which case you’ll want to use less wet veggies – you see where I’m going with this, right? Keep the wet dry balance.