Carrot-Chickpea Burgers
Ingredients
- 1 15 oz can chickpeas (garbanzo beans), rinsed and drained
- 2 Tbsp olive oil or vegetable oil
- 1 onion (small) – finely chopped
- 1-1/2 cups carrots shredded, about 3 medium
- 1/4 tsp salt
- 1/2 cup zucchini diced
- 1/2 cup red pepper diced
- 2 cloves garlic finely chopped
- 1/2 tsp ground cumin or curry powder, optional
- 1 egg beaten
- 1/4 cup fresh parsley chopped, or 2 Tbsp dried
- 1/2 tsp black pepper ground
Instructions
- Put drained chickpeas into a large bowl and mash with a potato masher, or the back of a heavy spoon, until broken down but still a bit chunky. Set aside.
- Heat 1 Tbsp oil in a skillet over medium-high heat. Add the onion, carrots and salt. Cook, stirring occasionally, until softened, about 5-6 minutes. Add the zucchini, red pepper, garlic and cumin or curry powder. Cook, stirring often, for 2 more minutes. Add skillet mixture to the bowl of mashed chickpeas and stir to combine.
- Add the egg, parsley and black pepper to the bowl. Mix all together well. Form five 1-inch thick burgers or 10 sliders from the mixture.
- Wipe skillet with a paper towel and heat another 1 Tbsp oil over medium heat. Add the burgers. Cook, turning once, until golden brown and heated through, about 4 minutes on each side.
Video
Notes
Nutrition Info:
Per serving (5 servings total): Calories – 174; Total Fat – 8 g; Sat Fat – 1.2 g; Protein – 6 g; Carbohydrate – 20 g; Fiber – 6 g; Sugar – 6 g; Sodium – 164 mg; Potassium – 313 mg.
Nutrition Facts
Carrot-Chickpea Burgers
Amount per Serving
Calories
87.3
% Daily Value*
Fat
6.7
g
9
%
Saturated Fat
1.1
g
6
%
Sodium
142.5
mg
6
%
Potassium
165.6
mg
4
%
Carbohydrates
5.5
g
2
%
Fiber
1.3
g
5
%
Sugar
2.6
g
Protein
2
g
4
%
Vitamin A
2929.9
µg
326
%
Vitamin C
28
mg
31
%
Vitamin D
0.2
µg
1
%
Vitamin K
55.9
µg
47
%
Calcium
20.5
mg
2
%
Iron
0.7
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
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