Chickpea BurgersTia Mowry
This is the best meat-free burger I’ve ever had. The chickpeas make it rich and satisfying, while the other ingredients give it subtle and surprising flavors. Burger, anyone? *GLUTEN-FREE IF YOU USE TAMARI AND GLUTEN-FREE MISO. Are Oats Gluten-Free? Technically, yes. But they are often processed in factories that also handle wheat, barley and other grains that contain gluten, which often contaminate the oats. For people who have celiac disease or who are gluten-intolerant, it can take only trace amounts of the stuff to set off symptoms, so it’s best to buy oats that are specifically labeled “gluten-free.” That means the supplier has intentionally kept the oats separate from the other grains. One more thing: Some gluten-intolerant individuals are also sensitive to oats, regardless of any gluten contamination, so be sure to ask gluten-free friends if they fall into this category before serving them those oatmeal cookies!
- 3 cups chickpeas (1 large can, drained)
- 1/2 cup quick oats
- 1/2 cup green olives (or dill pickles, chopped)
- 1 carrots (diced small and blanched)
- 2 tablespoons scallions (thinly sliced)
- 1 tablespoon white miso (mild)
- 2 tablespoons soy sauce (or tamari)
- 2 teaspoons mustard
- 2 teaspoons maple syrup
- cornmeal (with 1/2 teaspoon sea salt, for dredging)
- safflower oil
- 1In a large bowl, mash chickpeas with a potato masher. Mix in oats, olives or pickles, diced carrot, and scallions. In a separate bowl, blend together miso, soy sauce (or tamari), mustard, and maple syrup and add the blend to the chickpea mixture. Form the mixture into palm-sized patties and dredge them in cornmeal and salt.
- 2Heat 3 tablespoons of safflower oil over medium heat. Fry each patty on both sides for 5 minutes. When the oil is gone, re-oil the pan for the next round of patties. Serve on whole wheat buns, with toppings or alone. P.S.: This mixture freezes well for later use.
PER SERVING *
|Calories180Calories from Fat25|
|% DAILY VALUE*|
|Calories from Fat25|
|% DAILY VALUE*|
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.