no nuts, no gluten, no soy, no oil!
I’ve been taking pictures of someone else’s recipes for about 3 weeks. All day. Every day. And I am so excited to get on that grind and hustle! BUT…after making and shooting someone else’s recipes for almost a month, I miss my own food.
So I just made a double batch of these plant-based chickpea burgers to make meal time easy!
I can quickly reheat and make a burger, crumble one into a salad, or pair with steamed veggies and some avocado for an easy bowl.
This plant-based chickpea burger is dairy-free, oil-free, gluten-free, nut-free, and soy-free (if you use coconut aminos instead of tamari).
The inspiration for this burger was dietary restrictions! How exciting! But really!
Lots of people are on different diets for all kinds of reasons. A lot of plant-based recipes include soy and nuts – two food categories that I enjoy on the regular – leaving vegan peeps with soy or nuts allergies up Schitt’s creek (obsessed, p.s).
So this healthy chickpea burger should be a dietary intolerance crowd pleaser! Muahaha!
I made this for myself (this actual burger you see) and quickly took some snaps. And then I ate it standing up in my living room. I had that kind of HANGER!
I suggest making a double batch and freezing a bunch for last-minute meals!
Recipe Hack: You can use any bean in this recipe! Try black beans or cannellini beans
how I stack my plant-based chickpea burger
- bottom (gluten free or whole grain bun or even lettuce leaves)
- smear of BBQ sauce or Ketchup (I used the BBQ Sauce in The Plant-Based Cookbook)
- Bibb lettuce
- thinly sliced tomato
- mustard and more BBQ sauce
- plant-based chickpea burger
- 2 thing slices of red onion
- more lettuce
- 1/4 avocado, thinly sliced (not in the pictures!)
- top bun (or more lettuce leaves)
How you do your burger?
Healthy Chickpea Burger
- Food Processor
1 red onion, small diced (~ 1 cup)
8 ounces cremini or button mushrooms
3 cups cooked or canned chickpeas (canned = 2x 398 ml cans)
1½ cups old fashioned rolled oats, divided (gluten free if needed)
2 tablespoons tomato paste
1 tablespoon low sodium tamari (or coconut aminos for gluten free)
1 tablespoon Dijon mustard
1 tablespoon nutritional yeast
1 teaspoon onion powder
¾ teaspoon garlic powder
½ teaspoon smoked paprika
½ teaspoon dried oregano
½ teaspoon dried parsley
¼ teaspoon dried thyme
¼- ½ teaspoon salt
Pinch red pepper flakes (more for more spice!)
- Preheat the oven to 375°F and line a baking sheet with parchment paper.
- Place the mushrooms in a food processor and pulse 5-7 times until finely chopped. Set aside. If you don’t have a food processor, you can finely chop by hand.
- Sauté the onion in a medium-sized non-stick pan with a few tablespoons of water until the onions are soft, about 5-7 minutes. Add water as needed to prevent burning. Add the mushrooms to the pan and continue to cook on medium heat until the mushrooms soften (another 5 minutes) and begin releasing their juices.
- Drain any additional liquid from the pan (it’s important to not add additional liquid to the processor) and transfer the onion/mushroom mix to the food processor. A fine mesh strainer works well to drain off any extra liquid.
- Add all the other ingredients (reserving ½ cup oats) to the processor and process until just combined but not smooth – you want to maintain some texture. Stop and scrape down the sides of the processor container as needed. If you don't have a food processor, mash all ingredients together with a potato masher or fork.
- Transfer the mix to a large bowl and add the remaining ½ cup oats and mix.
- Scoop out a little less than ½ cup and shape into a burger and place on the baking sheet. Repeat with remaining mix. Bake the burgers for 30 minutes. Flip and bake for another 10 minutes. Remove from the oven and let sit covered for 10 minutes. See notes if making balls instead of burgers. Create your burger the way you like it! See above for my preferred toppings.