CHICKPEA BURGERS

INGREDIENTS:

• 210g silkin tofu

• 400g canned chickpeas

• 200g potato

• 200g sweet potato

• 1 large carrot

• 1 medium brown onion

• 3 cloves of garlic

• 2 large handfuls of spinach, chopped

• 1 slice of Wholemeal bread

• 1 Tbs unullled tahini

• 1/4 tsp cumin

• 1 Flax or chia egg (1 egg = 2tbs flax 6 tbs water)

• 1 tbs extra virgin olive oil (+ more for cooking)

• 1/4 cup pre cooked brown rice 

• 1 Small bowl of bread crumbs for coating

Optional:

• Peas

• Light cheese (cheddar or tasty)

• Pumpkin

• Chicken egg instead of flax egg

METHOD:

1. Pre heat oven to 200 degrees celsius

2. Drain and rinse chickpeas, then roughly blend until slightly smooth (it can still have some lumps)

3. Heat potatoes in microwave for 4 minutes, the cook in air fryer for 15 minutes (or bake in oven for 45 minutes on 200 degrees celsius). Once cooked let them cool

4. Prepare ingredients: Dice onion and Garlic, grate carrot, chop spinach, grate slice of bread (easiest when frozen).

5. Make flax egg by combining 2 tablespoons of flaxseed meal with 6 tablespoons of water, stir to combine then set it aside for about 3-5 minutes or until it replicates a gel like substance.

6. Cut open the potatoes and scoop out the flesh from the skin, put flesh in a large mixing bowl

7. Add the tofu, Oil, bread, blended chickpeas, flax egg, carrot, onion, garlic, spices, tahini, rice

8. Mix to combine, then make them into round balls, flatten to form a patty, then coat with bread crumbs

9. In a large hot non-stick fry pan cook the patties (you may need to do in batches) for a few minutes each side or until golden

10. Place patties in oven for about 10 minutes

11. Enjoy as a burger or by them selves

To make gluten free, use gluten free bread crumbs or gluten free bread.

Makes roughly 7, Vegan Friendly

NUTRITIONAL INFORMATION:

ENERGY & MACRO NUTRIENT INFORMATION per Chickpea patty if making 7

Energy per serve= 946Kj or 225 cal

carbohydrates: 29.4g

Fat: 7.1g

Protein: 11.4g

This dish is rich in iron, fibre, protein, vitamin C, vitamin A and potassium. It’s also rich in healthy fats from the extra virgin olive oil.

These burgers are made with all known ingredients and pair well in a nice wholegrain bun with beetroot, lettuce, spinach, red onion and avocado.