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. Low fat recipe holds together well, cooks up firm, chewy and flavorful. 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! Note: On all other occasions, the kids have loved them too.

8 - 10 Servings (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
• 1/4 cup fresh minced basil OR 1 Tbsp dried basil leaves
• 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
• 1 tsp liquid smoke
• 1 Tbsp Braggs liquid aminos or soy sauce
• 1/4 tsp salt
• 1/2 tsp fresh ground black pepper
• Large pinch chipotle powder
• 1 - 2 Tbsp roasted sunflower seed butter, tahini 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. Strip parsley and fresh basil leaves, mince and add to mashed beans
4. Grate carrot, chop celery, mince garlic. Heat oil on medium in a fry pan. Add carrot, celery and garlic if using. Sauté until soft, about 5 minutes
5. Add spices and chickpea flour to the pan and stir until mixture is brown and crumbly
6. Add veggies, spices and chickpea flour to the mashed beans, parsley and basil
7. In a food processor, mix the remaining whole beans, cooked brown rice and oats just until crumbly. Don't overmix. The contents should still be identifiable.
8. Add liquid smoke, Braggs or soy sauce, salt, pepper, chipotles powder and nut butter to the food processor. Process just until mixed and clumping together.
9. Mix the contents of the food processor by hand with the coarsely mashed black beans and veggies until well combined
10. Hand Mixing: Mash the whole beans and rice together well until almost pureed. Stir in the oats, then combine with all remaining ingredients.
11. If the mixture seems too dry to form patties without falling apart, add an additional Tbsp seed or nut butter.
12. Form the burger mix into 8 - 10 equal sized balls, and flatten into 3 - 4 inch burgers
13. Heat a large non-stick skillet or fry pan on medium heat, brush or spray lightly with oil
14. Cook the burgers on each side until browned (15 - 20 minutes total). Increase or lower heat as needed to brown well without burning

Recipe Tips:

Substitute any other veggies for parsley, ginger and carrot, but keep the wet|dry proportions. Use tomato paste as an alternative to nut or seed butter.

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 more or less nut butter, or more or less wet veggies. You see where I'm going with this, right? Keep the wet dry balance.