BBQ Chickpea Burgers: Recipe
These chickpea burgers are great for the BBQ! Show Dad some love and throw a few of these on the grill for Father’s Day! This recipe is from Oh She Glows and is Vegan!
- 2 & 1/4 cups cooked chickpeas
- 1/2 cup dry brown rice (or 1 & 1/4 cup cooked rice)
- 3 tbsp sunflower seeds + 1 tbsp pepita seeds (green pumpkin seeds), toasted
- 2 large garlic cloves, minced
- 1/2 cup diced red pepper
- 1 jalapeno, seeded and diced
- 1/4 cup diced red onion
- 1 small carrot, grated
- 1/4 cup minced fresh parsley
- 3 tbsp BBQ sauce
- 1/4 cup breadcrumbs, or more as needed (use GF breadcrumbs if necessary)
- 2-3 tbsp ground flax
- 1/4 tsp red pepper flakes
- Fine grain sea salt, to taste
-To cook rice: In a strainer, rinse the rice. Add 1/2 cup dry rice into a pot with 1 cup water. Bring to a boil. Reduce heat to low, cover with lid, and simmer for about 25-30 minutes, watching closely and giving it a stir after 20. Add a touch more water if necessary.
-Toast seeds: Preheat oven to 300F. Toast sunflower and pepita seeds for about 12 minutes, or until lightly golden in colour. Set aside.
-Chop vegetables. Finely chop the garlic, peppers, onion, and parsley. Grate carrot. Stir in half the salt. Set aside.
-Mash chickpeas and rice: Rinse canned chickpeas well. Add the cooked chickpeas and rice into a large bowl. Note: Make sure your rice is HOT as it helps it stick together and bind. Do not use cold rice. With a potato masher, mash very well, leaving some chunks for texture. You will need to use a lot of elbow grease to mash this up, but you want it really sticky so it’s worth it! You can also pulse in a food processor.
-Mix it all up: Preheat a large skillet or grill over medium-high heat. With a wooden spoon, stir in the chopped vegetables into the mashed chickpea/rice mixture. Now stir in the seeds, BBQ sauce, breadcrumbs, and ground flax. Add the salt and red pepper flakes to taste.
-Shape patties & cook: Form 6-8 patties and pack dough together tightly. BBQ on grill or spray the preheated skillet with oil. Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp). Burgers should be browned and firm when ready. You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling).
Recipe adapted from Oh She Glows.