I was in need of something besides turkey and dressing this past weekend. We had a wonderful Thanksgiving and I hope all of you did as well. But, after several days of leftovers (mostly carbs) my family needed some veggies. I looked to see what was left in my crisper drawers and found carrots, red pepper and onion. These, along with garbanzo beans were the mix I needed for a veggie burger.
I have eaten many a veggie burger. Many prepackaged selections incorporate processed ingredients which I don’t particularly care for. So I came up with this recipe so my family could enjoy the benefits of a meatless meal, without wandering what we’re putting in our bodies. It includes fresh vegetables, whole grains and protein. I would highly recommend vegetarian meals at least twice per week. This gives your digestive system a break, as it is easier to process vegetable proteins. If you live with people who can’t come to terms with a vegetarian meal, then start them off slowly by making this burger which is filling and nutritious. My husband loves a good hamburger, but he has trained his body to enjoy a veggie burger as well.
Load this burger with fresh lettuce, tomato, avocado and a pickle. Add a bit of Dijon mustard and or ketchup and serve it with roasted sweet potato fries. They just might ask for seconds. I hope you enjoy!
Baked Garbanzo Bean Burgers
1 TBSP coconut oil
2 large carrots – grated
1 small onion – finely chopped
1 red bell pepper – finely chopped
2 cloves garlic
1 15 oz can garbanzo beans – rinsed and drained
1 TBSP tahini paste
1 tsp celtic sea salt
1/2 tsp black pepper
1/2 tsp curry powder
1 tsp italian seasoning
1 cup gluten free breadcrumbs – I use tortilla breadcrumbs or ground oats
1 cage free egg – beaten
Preheat oven to 400. In a large skillet heat coconut oil on medium heat. Add the chopped vegetables and cook for about 5 minutes or until they are tender. In a high-powered blender or food processor, add the garbanzo beans, garlic and tahini paste. Pulse until it’s broken down and well incorporated. Do not over process. Add the cooked vegetables and pulse a few more times until they are well broken down and incorporated into the bean mixture. In a large mixing bowl, place the bean and veggie mixture. Add the remaining ingredients and mix well with a wooden spoon until you have a consistency that can pattied into burgers. Place the burgers in the fridge for atleast 30 minutes so the mixture can set well. Spray an ovensafe skillet or baking dish with cooking spray and place the burgers in the oven for 45 minutes or until golden brown. I recommend turning them every 15 minutes for consistent browning.