First off, I wanted to say my thoughts and prayers go out to those who were affected by yesterday’s tragedy at the Boston Marathon. It is unfathomable why anyone would want to do this but we can’t let them break our spirit. “Running is a sport that unites us. All backgrounds and ability levels. This event is trying to break us but we are strong. We are runners.” ~ OlivetoRun
Sorry, I missed Meatless Monday but you can go meatless any day, am I right?! Here is another quick and easy bean burger recipe that is sure to please any vegetarians out there (it went over well at our BBQ on the weekend).
I did a post a while back for chickpea and sweet potato burgers, which are also tasty, but I find these stay together better and you can even cook them on the BBQ (not directly on the grill, I put it on tin foil sprayed with non-stick spray or brushed with olive oil). You can also substitue the chickpeas for black beans if you like those better!
Chickpea Veggie Burgers
Makes 4 burger patties
14oz can of low sodium chickpeas (garbanzo beans), rinsed
1 medium carrot, grated
1/4 cup zucchini, grated
1/2 green pepper, diced
2 Tbsp of red onion, diced
3 Tbsp liquid egg whites – or one whole egg white
3 Tbsp gluten free bread crumbs – or regular bread crumbs
2 cloves of garlic
1 Tbsp cumin
1 tsp chili powder
1 tsp onion powder
Dash of hot sauce
Salt and pepper to taste
In a medium bowl add chickpeas, garlic and spices and blend with a hand blender (or in a food processor).
Add the remaining ingredients and mix well with your hands.
Shape into four patties and place on tin foil sprayed with non-stick spray or brushed with olive oil.
You can now transfer these to the BBQ on medium heat. Cook for about 7 minutes a side. You can also bake these in the oven at 375F for about 30 minutes or pan fry for about 7 minutes a side.
There you have it! I served this on half an Ezekiel wrap with avocado and green mustard, a salad and roasted brussel sprouts…so yumm! And to make it even better, this whole dinner was only about 395 calories.
Nutritional Info for one burger:
130 Calories, 20g Carbs, 3g Fat, 8g Protein, 5g Sugar, 185mg Sodium