Veggie Burgers Made With Chickpeas and Walnuts

Vegetarian
Dairy Free
Health score
26%
Veggie Burgers Made With Chickpeas and Walnuts
45 min.
4
359kcal

Suggestions

Ingredients

  • 0.5 cup bread crumbs fresh english chopped fine (I an Muffin in the food processor)
  • 19 ounce chickpeas drained and rinsed canned
  • large eggs 
  • 0.3 cup flat-leafed parsley fresh chopped
  •  garlic cloves 
  • 0.5 medium onion 
  • tablespoon a pinch of powdered rosemary fresh
  • pinch salt and 3 turns of the pepper mill 
  • 0.8 cup walnuts toasted chopped

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Prep all the ingredients and lay them out.In a food processor pulse garlic, onion, and rosemary until chopped.
  2. Add chickpeas, parsley, and bread crumbs and pulse until just combined.
  3. Transfer mixture to a bowl and stir in walnuts, egg, and salt and pepper, to taste, until well combined. Form mixture into four 3-inch patties. Chill patties, covered, at least 1 hour and up to 1 day.In a large skillet (cast iron helps form a nice crust, but nonstick works too) heat oil over moderate heat until hot but not smoking. Cook patties until golden brown, about 4 minutes on each side.Arrange burgers on a foil lined baking sheet and heat in a 350 degree oven for about 5 to 10 minutes or until ready to serve. You can skip this last step if you want, but it makes the burgers a little hotter, plus it gives you time to finish prepping all the other components of the meal.

Nutrition Facts

Calories359kcal
Protein15.2%
Fat45.16%
Carbs39.64%

Properties

Glycemic Index
56.08
Glycemic Load
15.31
Inflammation Score
-7
Nutrition Score
19.814347842465%

Flavonoids

Cyanidin
0.59mg
Naringenin
0.12mg
Apigenin
8.08mg
Luteolin
0.05mg
Isorhamnetin
0.69mg
Kaempferol
0.15mg
Myricetin
0.58mg
Quercetin
2.83mg

Nutrients percent of daily need

Calories:359.08kcal
17.95%
Fat:18.73g
28.82%
Saturated Fat:2.11g
13.21%
Carbohydrates:36.99g
12.33%
Net Carbohydrates:28.33g
10.3%
Sugar:1.25g
1.39%
Cholesterol:46.5mg
15.5%
Sodium:542.49mg
23.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.19g
28.37%
Manganese:2.01mg
100.66%
Vitamin K:62.21µg
59.25%
Vitamin B6:0.83mg
41.44%
Fiber:8.65g
34.61%
Copper:0.62mg
30.95%
Phosphorus:256.5mg
25.65%
Magnesium:82.81mg
20.7%
Folate:80.88µg
20.22%
Iron:3.1mg
17.2%
Zinc:2.06mg
13.74%
Vitamin B1:0.19mg
12.61%
Potassium:396.85mg
11.34%
Selenium:7.89µg
11.27%
Calcium:103.65mg
10.37%
Vitamin B2:0.17mg
9.74%
Vitamin B5:0.9mg
8.96%
Vitamin C:7.03mg
8.52%
Vitamin A:423.02IU
8.46%
Vitamin B3:0.97mg
4.87%
Vitamin E:0.32mg
2.11%
Vitamin B12:0.12µg
2.05%
Vitamin D:0.25µg
1.67%