Healthy Chickpea Burger
Prep Time: 25 mins
Cook Time: 40 mins
Total Time: 1 hr 5 mins
Servings: 8 Burgers
A vegan, oil-free, gluten-free, nut-free bean burger that is healthy and flavorful and easy to make! You can also make this recipe into balls rather than burgers! See notes.
Equipment
- Food Processor
Ingredients
- 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!
Instructions
- 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.
Notes
The burgers will firm up once cooled. Consider making them ahead of time and reheating in the oven!
If making balls, scoop out a heaping tablespoon of the mix and roll into a ball and place on the baking sheet. Repeat with remaining mix. Bake for 20 minutes, turn and bake for another 5-10 minutes. Remove from the oven and let cool for 10 minutes. Serve with marinara sauce, or serve in a wrap, on top of a salad or as a savoury snack!
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