Chickpea & Coriander Bunless Burgers
400g can chickpeas, drained
zest of 1 lemon, plus 1 tablespoon lemon juice
1 tsp ground cumin
small bunch coriander, chopped
2 tablespoons of chickpea juice
60g cooked quinoa (make sure most liquid been absorbed by cooking and fluff with fork)
1 medium red onion, ½ diced, ½ sliced
1 tbsp canola oil
1 large tomato sliced
½ cucumber sliced
chilli sauce to serve
In a food processor, whizz the chickpeas, lemon zest, lemon juice, cumin, half the coriander, chickpea juice and some seasoning. Scrape into a bowl and mix with 40g of the quinoa and the diced onions. Form 4 larger burgers or 6 smaller burgers, press remaining quinoa onto both sides and chill for at least 10 mins.
Heat the oil in a frying pan until hot. Fry the burgers for 4 mins each side, keeping the heat on medium so they don’t burn. To serve, place a slice of tomato on top of burger, a few red onion slices, some cucumber slices, a dollop of chilli sauce and the remaining coriander.
Quinoa can be substituted for 80g gluten free breadcrumbs.
The top six health benefits of chickpeas:
- Helps control blood sugar levels
- Increases satiety and helps with weight Loss
- Improves digestion thanks to a high fibre content
- Helps protect against heart disease and cancer
- Provides essential vitamins and minerals
- Great source of plant-based protein