These are very tasty burgers that make a delicious lunch or dinner
Inspired by a recent Jamie Oliver 15 minute meals show (he called them happy cow burgers), but changed (a lot) due to what was in the pantry and fridge! They are quick and easy to make, as long as you have a food processor, and of course they are full of healthy goodness…
Chickpeas are a fantastic source of protein, fibre and folate and are incredibly low in fat. Canned chickpeas are so convenient, they keep on the shelf for ages and all you have to do is drain and rinse them and they are ready to use.
Linseeds (flaxseeds) are a good source of alpha-linolenic acid (ALA) which is a type of omega-3 fatty acid, soluble fibre, and phytoestrogens called lignans that act as an antioxidant in the body. Research has shown that lignans may help protect against cancers that are sensitive to hormones, including breast, ovarian and prostate cancer. Linseeds contain more lignans than any other food source.
Walnuts are the only nut with significant amounts of alpha-linolenic acid (ALA). ALA is an omega-3 fatty acid that has been linked to a lower risk of heart attack, stroke and diabetes.
Green peas are a good source of soluble fibre, which can lower cholesterol and keep you full for longer, folate, a B vitamin that helps reduce the buildup of homocysteine, a protein that’s been linked to heart disease and Vitamin C, a water soluble vitamin and antioxidant which is needed for the growth and repair of tissues in all parts of your body
Tahini is a thick paste made from ground up sesame seeds and is used predominantly in Middle Eastern dishes such as hummus. It is a very good source of manganese and copper, as well as being a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fibre.
So not only do these burgers taste delicious, they are also doing your insides some good! We served them with beetroot slaw, my very easy grated carrot salad and kale salad (I will post these recipes in due course), however you could make an actual burger out of them (like Jamie did) using a wholegrain bun, avocado, salad and some chilli jam or sweet chilli sauce…Yum! 🙂
Chickpea Burgers with Green Peas and Coriander
Makes 8 burgers
- 50g (a generous 1/3 cup) linseeds
- 50g (just under 1/2 cup) walnuts, or any other nut
- 1 x 400 g tins chickpeas, drained and rinsed
- 150 g (1 cup) green peas fresh or frozen and thawed
- 1 large bunch coriander, including roots, roughly chopped
- 1 clove garlic
- 2 tablespoons tahini (sesame seed paste)
- 1 1/2 tablespoons light soy sauce or tamari
- black pepper
- 1/4 cup sesame seeds
- 1 1/2 tablespoons olive oil
- Add linseeds and walnuts to food processor and process until ground which takes about 10-15 seconds
- Add chickpeas, green peas, coriander and garlic and process until well combined, about 20 seconds
- Add tahini, soy sauce and pepper and process until combined, 10-15 seconds
- Form mixture into 8 balls, roll in sesame seeds, then flatten into burgers
- Preheat oven to 160 degrees. Line a baking tray with baking paper
- Heat a heavy based frypan over medium heat. When hot, add 1 tablespoon of oil and 4 of the burgers to the frypan
- Cook on each side until golden brown, then transfer to prepared baking tray and repeat cooking process with remaining burgers
- Place in oven for 10 minutes before serving
- Serve with salad or vegetables
Per Serve: 909kJ or 216 calories; P 7g Fat 17g SFat 1.5g CHO 8g Fibre 6g