Just a heads up — Wellness Bum is reader supported, which means that we may receive a commission if you make a purchase using links within this article from qualifying purchases. It never affects your price or what we pick to recommend.
Are you looking for a tasty, nutritious, and filling burger option? Look no further than the Garbanzo Bean Burger! Made from chickpeas, also known as garbanzo beans, these burgers are a delicious plant-based alternative to traditional meat burgers. Not only are they packed with protein, fiber, and other essential nutrients, but they are also versatile and can be customized with your favorite seasonings and toppings. Whether you’re a vegetarian, vegan, or just looking to add more plant-based meals to your diet, this garbanzo bean burger recipe is sure to become a staple in your kitchen. So fire up the grill, or heat up your pan, and get ready to dig into this delicious and satisfying dish.
I have a few meals that I consider “life-changing,” and this one is one of them. It may sound dramatic, but this plant-based burger is a game-changer. I never thought I would describe a burger as life-changing, but this gluten-free and grain-free recipe is nutty, flavorful, and delicious. It’s the perfect solution for summer dietary dilemmas and satisfies cravings for guilty pleasure in summer foods. Enjoy a delicious burger without sacrificing your diet. The problem was solved, and life changed, just as I promised.
Swapping meat-based burgers for garbanzo bean burgers can bring numerous benefits to your diet and overall health. Here are just a few of the reasons why you should consider making this switch:
Increased plant-based protein: Chickpeas, also known as garbanzo beans, are a great source of plant-based protein, which is essential for building and repairing tissues in the body. A serving of garbanzo bean burgers provides a substantial amount of protein, making it a great option for vegetarians and vegans.
Improved digestion: Garbanzo beans are rich in fiber, which is essential for digestive health. Fiber helps to keep you feeling full for longer and can also prevent constipation and other digestive issues.
Reduced saturated fat: Meat-based burgers are often high in saturated fat, increasing the risk of heart disease and other chronic health problems. On the other hand, Garbanzo bean burgers are low in saturated fat and free of cholesterol, making them a healthier option.
Increased nutrients: Garbanzo beans are also a good source of vitamins and minerals, such as iron, magnesium, and potassium, which are essential for overall health.
Environmental benefits: Plant-based burgers have a lower carbon footprint than meat-based burgers.
What You’ll Need
1/2 cup onion, minced 1 shallot, minced 3 cloves garlic, minced 1.5 cups garbanzo beans, rinsed and drained 2 tbsp avocado oil + more for cooking shallot/burgers 1.5 tsp cumin 1 tsp ancho chili powder 1/4 tsp cayenne pepper 3 tbsp hemp seeds 3 tbsp sunflower seeds 1 lime, juiced 1/4 cup fresh cilantro, chopped 1/4 tsp sea salt 1/4 tsp pepper 1 avocado Little gem lettuce leaves green chilis (optional) Plant-based mayo (optional, i used Just Mayo brand)
What You’ll Need To Know
Preheat oven to 350F.
In a medium to a large skillet, heat oil and add in onion, shallots, and garlic, sauteeing until soft and translucent. Once ready, transfer to a large mixing bowl and add in garbanzo beans. Using a fork or pastry cutter, mash and mix.
Add in cumin, ancho chili powder, cayenne, salt, pepper, lime juice, hemp seeds, and sunflower seeds. Mix until you have a moldable dough consistency.
Mold out into 4 even patties.
Heat skillet to medium heat and add oil. Add two patties and cook for 4 minutes on each side. Remove and add to oven for 15 minutes for extra crispiness. Serve on your favorite bun or lettuce wrap and top with mayo, green chilies, and avocado!
I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.