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Who said eating healthy is boring?
Who said eating healthy is boring?
These burgers are definitely not!
These burgers are definitely not!
They are packed with flavors, texture and, of course, nutrition.
They are packed with flavors, texture and, of course, nutrition.
After so much trial and error, I nailed it!
Crunchy outside and moist inside.
Chickpeas are packed with protein and fiber, mushrooms are full of umami, beet adds beautiful color and moisture, then walnuts provide texture and bite. On top of that, what an exciting flavors from the beautiful combination of spices!
Unlike store bought bean burgers, these are very affordable. When I cook with dry chickpeas, 1cup of peas cost me around 50cent. If canned peas, a couple dollars at most. I was able to find less expensive walnut from baking section. Since walnuts absorb the flavor in this recipe, I didn't need to get the premium quality ones.
You could use store bought BBQ sauce if you prefer but I highly recommend making this BBQ sauce at home. It's quite easy and so tasty. Needless to say there is no unhealthy additives such as artificial flavors and preservatives when you cook at home.
Ok. Let's get cooking!
🍅🍅🍅🍅🍅
#veganBurger #vegetarianBurger #chickpeaBeetBurger
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🔗 LINK FOR RECIPE
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https://www.miwakaur.com/recipes/vegan-chickpea-beet-burgers
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🍅 INGREDIENTS FOR BURGERS:
🍅 INGREDIENTS FOR BURGERS:
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This recipe creates 6 small ( 2.5 - 3 inch ) burgers or 4 large ( 4 inch ) burgers.
============ Egg Replacer ============
1 tablespoons Flaxseed Meal ( Ground Flaxseed )
3 tablespoons Water
============ Burgers ================
2 cups Cooked Chickpeas ( 1 15oz canned chickpeas ) If using dry beans please read the note below.
1/2 cup Finely Chopped Mushrooms ( I used 3 cremini mushrooms )
1/2 cup Finely Chopped Onion ( 1 small onion )
3 cloves Garlic
1 cup Finely Grated Beet ( 1 medium beet )
1/4 cup Walnut meal
1/4 cup Chopped Fresh Coriander Leaves
2 tablespoons All Purpose Flour
1 teaspoon Cumin seeds
1/2 teaspoon Turmeric Powder
1 teaspoon Coriander Seed Powder
1/4 teaspoon Red Chili Powder ( more or less depending on your preference )
Salt and Pepper to taste
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Burger Buns
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🍅 INSTRUCTIONS FOR BURGERS:
🍅 INSTRUCTIONS FOR BURGERS:
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Drain canned chickpeas from can with a strainer, rinse well with cold water. (If using dry beans please read the note below.)
Chop onion, garlic and mushrooms finely.
Using a food processor or a cheese grater, finely grate a beet. Then chop up even finer. Ideally less than 1/4 inch a piece.
If walnuts are whole, halves or pieces, crush them into small pieces.
Mix flaxseed meal and water to create an egg replacer. ( If you are not vegan, use 1 egg )
Mash chickpeas with a food processor, mortar and pestle or fork.
Heat up a pan and add a tablespoon of olive oil then cumin seeds.
Add onion, garlic and mushroom into the pan, sprinkle a pinch of salt and sauté until they are deeply brown.
Add turmeric powder, coriander seeds powder and red chili powder and cook for a minute.
Combine walnut meal and beet and mix throughly. Turn off the heat and put aside.
In a medium size bowl, combine mashed chickpeas and the concoction above.
Add the egg replacer ( flaxseed meal + water ) and all purpose flour.
Season with salt and pepper. Add chopped coriander leaves.
Mix thoroughly with hands.
Once well combined, it is a good time to take a small piece to taste to adjust flavor.
If you like small patties, divide the mixture into 6 else into 4. Shape into discs and place them onto a baking sheet lined with a parchment paper or silicon mat.
Refrigerate for 30 minutes so that they retain shape when baked and all the flavors get combined.
While burgers are resting, make BBQ sauce. Ingredients and instructions are below.
After refrigerated for 25 minutes, preheat the oven for 375F (190C).
When oven reaches 375F transfer burgers from a refrigerator to oven. Bake for 30 minutes.
If the oven has broiler, leave the burgers alone for 30 minutes then broil for 3-5 minutes, depending on your preference.
If the oven does not have broiler, carefully flip burgers after 15minutes so that both sides cooks evenly.
Take them out from oven and garnish as you like.
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🍅 INGREDIENTS FOR BBQ SAUCE:
🍅 INGREDIENTS FOR BBQ SAUCE:
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1 Onion
3 cloves Garlic
1 tablespoon Olive Oil
1 tablespoon Brown Sugar
1 teaspoon Smoked Paprika
1 teaspoon Cumin Powder
1 teaspoon Coriander Seed Powder
1/2 cup Apple Cider Vinegar
1/4 to 1/2 cup Ketchup
1 tablespoon Soy Sauce
Salt and Pepper to taste
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🍅 INSTRUCTIONS FOR BBQ SAUCE:
🍅 INSTRUCTIONS FOR BBQ SAUCE:
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Finely chop onion and garlic.
Heat up a pan and add olive oil.
When oil is heated, add onion and garlic and cook until they are golden brown.
Add brown sugar to caramelize and sautee for a couple minutes.
Add cumin powder, coriander seed power and smoked paprika and saute for a couple minutes.
Add apple cider vinegar, ketchup and soy sauce and mix well.
If too thick, add water a little by little. If too thin keep simmering til desired thickness.
Notes:
Notes:
If using dried chickpeas, soak 3/4 cup of chickpeas over-night. Then cook with a pressure cooker, slow cooker or in a regular pot. Here is a great article from NYTimes how to cook dried beans https://cooking.nytimes.com/guides/21-how-to-cook-beans
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