Caprese Chickpea Burgers

Kari Lund

Coach

Recipes, Nutrition

Lighten up your summer eating with this chickpea based vegetarian burger. Mixed up with a compliment of Italian seasonings, these chickpea patties bring a bit of pizzaz to your table while providing protein and fiber. One of the problems I’ve come across when making vegetarian burgers is that they tend to be more of a challenge to hold together because the legume base is a lower fat content than using meat. In order to allow this burger to be pressed together and remain moist, ground flaxseed and olive oil are added. Flax is a great emulsifier and helps to bind the chickpeas together. The olive oil also helps to keep these from feeling too crumbly and gives the burgers a pleasant texture.

 

Harness the flavor of a Caprese salad by topping the chickpea burger with a slice of fresh mozzarella and pesto. Sandwich this between two ends of a tomato for a unique presentation and a healthy low carb alternative to a bun. Other non-bun alternatives you could use include lightly grilled slices of zucchini, summer squash, eggplant, sweet potato, or lettuce wraps. Any way you wrap it, this easy vegetarian burger leaves you feeling light on your feet and ready to tackle that next workout.

 

 

Caprese Chickpea Burgers

Chickpea Caprese Burger

Calories 288, Protein 15g, Total Carbs 22g, Fat 17g

 

Prep time: 20 min

Cook time: 15 min

Serves: 4

 

Ingredients:

 

  • 1 can chickpeas, rinsed and mashed
  • 1/4 red onion, finely diced
  • 2 tablespoons flaxseed meal (ground flax)
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon pink Himalayan salt
  • Pinch of oregano
  • 1-2 tablespoons olive oil

 

Burger Toppings:

 

  • Mozzarella cheese, sliced
  • Prepared pesto sauce
  • 4 tomatoes, sliced and cored to use both ends as a “bun.” Use extra slices for garnish.

 

Preparation Instructions:

 

  1. Preheat a sauté pan to medium high heat with a small amount of olive oil.
  2. Combine the chickpeas with flax, onion, spices, and 1 tablespoon of olive oil until well mixed. You may need to use your hands to finish mashing the chickpeas completely. Check if the mixture will hold together when squeezed by hand. You may need to add 1 additional tablespoon of oil for patties to hold together properly.
  3. Form into 4 patties.
  4. Cook about 5-8 minutes per side until lightly browned on both sides.
  5. While burgers are cooking prepare toppings.
  6. Assemble burger with pesto, mozzarella, and place between the tomato “bun” to serve.

 

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