Umami Chickpea Burger

9 40 250
Ingredients Minutes Calories
Prep Cook Servings
20 min 20 min 6
Umami Chickpea Burger
Health Rating

Ingredients


1 tbsp Olive oil
1 medium Yellow onion (diced)
8 package, sliced (8 oz) White mushrooms
2 clove(s) Garlic (chopped)
1/2 cup Almond flour/meal, Bob's Red Mill
1/4 cup Teff flour
1 tsp Salt
1 tsp Black pepper
1 can (15oz) Chickpeas, canned, drained

Instructions


In a skillet, over medium heat, add about 1 tsp. olive oil or coconut oil. Sauté the onion and mushrooms for about 7 minutes, stirring occasionally. If the mushrooms and onions start sticking to the pan, add about a teaspoon of water. Then add the garlic, and cook an additional minute or two.

Meanwhile, in a large mixing bowl, add the almond meal, teff, salt, and pepper. Mix.

Next, in a food processor or high-speed blender (on speed 1) briefly pulse or blend the chickpeas until they are broken down or chopped, but still retain some texture. Remove half of them and put them into the center of the mixing bowl.

When the mushroom mixture is done, add that to the food processor or blender (half of the chickpeas should still be in there), and blend for 20-30 seconds until a paste-like consistency is formed. Spoon that into the mixing bowl. Mix everything well, until evenly combined. Split into about 6 portions, roll each into a ball, and then flatten into a patty.

Back in a clean skillet, heat it over medium heat, add about 1 tsp. of coconut or olive oil and then add the patties, cooking about 3 minutes each side. (Depending on size of pan, you will probably have to do two batches).

Remove to a plate, and build your perfect burger, or serve over vegetables or a salad.


Nutrition Facts

Per Portion

Calories 250
Calories from fat 83
Calories from saturated fat 7.6
Total Fat 9.2 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.0 g
Cholesterol 0
Sodium 553 mg
Potassium 406 mg
Total Carbohydrate 31 g
Dietary Fiber 8.0 g
Sugars 5.7 g
Protein 11.3 g

Dietary servings

Per Portion


Meat Alternative 0.7
Vegetables 2.6

Energy sources


Pygal49%467.69885262255434192.0043784138356433%307.6803196480589244.6983534314071818%332.799473759569121.0258638264265449%33%18%CarbohydratesFatProtein
Recipe from:
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