Low Fat Chickpea Burger
Savor the wholesome goodness of this Low Fat Chickpea Burger, a delicious, plant-based alternative perfect for healthy eating enthusiasts. Packed with protein-rich chickpeas, aromatic spices like cumin and smoked paprika, and the tangy brightness of fresh lemon juice, this recipe delivers a satisfying flavor punch while staying light on calories. The addition of oat flour ensures the patties hold together beautifully, while fresh parsley adds a refreshing touch. Quick to prepare in just 40 minutes, these golden-brown patties are perfect for weeknight dinners or meal prepping. Serve them on toasted whole grain buns with your favorite low-fat toppings for a balanced, heart-healthy dish that doesn’t compromise on taste. This vegan-friendly recipe is the ultimate guilt-free burger experience!
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Ingredients
- 15 ounces canned chickpeas, drained and rinsed
- 0.5 red onion, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.25 cup fresh parsley, chopped
- 0.5 cup oat flour
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper
- 0 olive oil spray
- 4 whole grain burger buns
Directions
Step 1
In a large mixing bowl, mash the drained chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
Step 2
Add the chopped red onion, minced garlic, ground cumin, smoked paprika, and chopped fresh parsley to the mashed chickpeas. Mix well to combine the flavors.
Step 3
Incorporate the oat flour, low-sodium soy sauce, lemon juice, and black pepper into the chickpea mixture. Stir thoroughly until all components are evenly mixed.
Step 4
Divide the mixture into four equal portions and shape each into a patty approximately 1 inch thick.
Step 5
Spray a non-stick skillet lightly with olive oil and heat over medium-high heat.
Step 6
Place the chickpea patties into the heated skillet. Cook each side for about 4-5 minutes, or until the patties are golden brown and heated through.
Step 7
While the patties are cooking, lightly toast the whole grain burger buns if desired.
Step 8
Assemble the burgers by placing the cooked chickpea patties on the buns. Add your favorite low-fat condiments and vegetables such as lettuce, tomato, or avocado slices.
Step 9
Serve immediately and enjoy your low-fat chickpea burgers as a nutritious meal option.
Nutrition Facts
| Serving size | (903.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1576.8 |
| Total Fat 28.3g | 0% |
| Saturated Fat 3.7g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3210.9mg | 0% |
| Total Carbohydrate 282.8g | 0% |
| Dietary Fiber 45.6g | 0% |
| Total Sugars 37.9g | |
| Protein 67.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 559.1mg | 0% |
| Iron 25.1mg | 0% |
| Potassium 2189.6mg | 0% |
Source of Calories