After-Hours Care Appointments

Chickpea Walnut Burgers

Written by: Sarah Muniz RD, LDN

Prep Time: 20 minutes

Cook Time: 8-10 minutes

Makes: 4 servings

This meatless burger is a great idea to try on Meatless Mondays or any day of the week when you need a delicious meal in a short amount of time. The chickpeas provide a lean protein source and high fiber and the walnuts add heart-healthy fats making this burger a nutrient-dense option! For a low-carb meal, consider having the burger without the bun, pair with a simple side salad or some grilled vegetables and dinner is done!

Ingredients:

1 (19 ounce) can chickpeas, rinsed and drained

2 garlic cloves

1/2 medium onion

1 tablespoon fresh rosemary leaves

1/4 cup chopped fresh flat-leafed parsley

1/2 cup fine bread crumbs

3/4 cup walnuts, toasted and chopped

1 large egg

Salt and pepper to taste

2 tablespoons olive oil

4 sesame burger buns

4 slices beefsteak tomato

4 slices red onion

Preparation:

  1. In a colander rinse and drain chick-peas. In a food processor pulse garlic, onion, and rosemary until chopped coarse. Add chick-peas, parsley, and bread crumbs and pulse until just combined.
  2. Transfer mixture to a bowl and stir in walnuts, egg, and salt and pepper (to taste) until well combined.
  3. Form mixture into four 3-inch patties. Chill patties, covered, at least 1 hour and up to 1 day.
  4. In a large skillet heat oil over moderate heat until hot but not smoking and cook patties until golden brown, about 4 minutes on each side.
  5. Toast sesame buns. Transfer burgers to buns and top with tomato and onion.

Nutrition Information:

Serving Size: 1 burger

Calories: 491, Fat: 17g, Protein: 19g, Carbohydrates: 67g, Fiber: 11g, Sodium: 617mg

Adapted from: 

https://www.epicurious.com/recipes/food/views/chick-pea-walnut-burgers-14244

Learn More About Nutrition Services 

Categories: Healthy Living
Translate »