Carrot Chickpea Burgers
Enjoying a vegetarian burger can be tough when you are looking for colour and flavour. Well these burgers have both and don’t need a bun! The burst of fresh grape tomatoes adds a nice balance to these patties with a twist.
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Yield 6 burgers
Ingredients
- 3 tbsp Canola Oil divided
- 1 Leek white and light green part only, thinly sliced
- 3 cloves Garlic minced
- 2 Carrots shredded
- 1 can Chickpeas no salt added, drained and rinsed
- 1/2 cup Vegetable Broth low sodium
- 1 Egg
- 3/4 cup Plain Breadcrumbs
- Pinch Each Salt and Fresh Ground Pepper
Grape Tomato Salsa
- 1 cup Grape Tomatoes halved
- 2 tbsp Parsley chopped
- 1 Green Onion chopped
- 1 small clove Garlic minced
- Pinch Each Salt and Fresh Ground Pepper
- 1 tbsp Cider Vinegar
Instructions
Grape Tomato Salsa
- In a bowl, combine tomatoes, parsley, onion, garlic, salt and pepper. Drizzle with vinegar; set aside.
- Heat 1 tbsp (15 mL) of the oil in a large nonstick skillet over medium heat. Cook carrots, leek and garlic for about 6 minutes or until softened. Add chickpeas and broth; cover and cook for 3 minutes or until broth is absorbed. Mash mixture with potato masher; let cool slightly.
- Scrape chickpea mixture into a bowl and stir in egg, breadcrumbs, salt and pepper. Shape into 6 patties.
- Heat remaining oil in skillet and pan fry patties about 4 minutes on each side until golden brown. Serve with Grape Tomato Salsa.
Estimated Cost Per Serving:
Nutrition Facts
Carrot Chickpea Burgers
Per
195 g
Calories
190
% Daily Value*
Fat
10
g
15
%
Saturated Fat
1
g
6
%
Carbohydrates
27
g
9
%
Fibre
6
g
25
%
Sugars
3
g
3
%
Protein
8
g
16
%
Cholesterol
25
mg
8
%
Sodium
700
mg
30
%
Vitamin A
3500
IU
70
%
Vitamin C
12.4
mg
15
%
Calcium
80
mg
8
%
Iron
2.7
mg
15
%
*5% or less is a little, 15% or more is a lot
Tips & Notes
Recipe developed by Emily Richards