Here it is… my “Chickpea mushroom burger” recipe.
This is an excellent way to enjoy a super healthy, high-protein, vegan, gluten-free meal, whilst using optimal plant-based ingredients. Works wonders with a salad or potato wedges; or in a bap with salad/sauce toppings.
This recipe works especially well under a grill (broiler in the USA). Grilling in this way keeps it pleasantly moist on the inside with a lovely soft crisp on the outside; so that you can enjoy it with OR without the addition of a sauce.
My chickpea mushroom burger works with or without a sauce
To be honest, when I first created this recipe years ago, I never had a sauce with it – just felt so whole and complete on its own. That said, at this current time, I am really loving my sauces with it – a sort of amazing feast for all of the senses.
It works wonders in a bun with sauce or ketchup; with potato wedges or veggies.
Some key chickpea mushroom burger ingredients…
Chickpeas (garbanzo beans) are the star of the show in this recipe. They are a little treasure trove of nutritional goodness, with high levels of protein, plenty of phytonutrients, folates and an abundance of minerals such as manganese, iron, copper, phosphorus and zinc.
Rosemary helps to bring it all together. Rosemary is a highly aromatic, pungent herb that grows in temperate or Mediterranean climates in abundance. I always have several plants growing in my garden and pick it freely throughout the year. I absolutely love it.
Rosemary is known to be beneficial against adrenal fatigue, circulatory disorders, helps memory and concentration whilst acting as an anti-fungal, anti-oxidant, anti-inflammatory and anti-stress herb. This recipe is another great way that we can include it in our regular diet for wonderful taste and health support.
If you are interested in more details about the health benefits of rosemary then read my article here: The Health Benefits of Rosemary
We absolutely love this highly nutritious veggie burger here and hope that you enjoy it too.
Here is the recipe – handy to print out…
- 240g (9oz) chickpeas (about 1 tin drained weight)
- 2 level tablespoons gram flour (chickpea flour)
- 1 small red onion
- 2 large cloves garlic
- 75g tasty mushrooms (small handful)
- 1 tablespoon tahini
- Half teaspoon sea salt
- Half medium sized apple
- 1 teaspoon dried parsley
- 1 tablespoon fresh rosemary (finely chopped)
- 1 medium sized tomato
- Crush garlic, dice onion and chop the mushrooms into small pieces; saute together in a pan for a few minutes.
- Roughly mash chickpeas in a large mixing bowl with a potato masher or fork. This involves a bit of work to really get in there! The mash doesn’t have to be totally smooth, although you do need to give it a good pressing through so that a lot of it is quite mushy. It’s fine to leave a few rustic looking pieces.
- Grate the half apple (including skin).
- Add the gram flour, tahini, salt and apple and mix all together using the back of a metal spoon (to press down and help support the binding process).
- Finely chop the rosemary and chop tomato into small pieces.
- Add the sauteed items along with all remaining ingredients into bowl, pressing down and mixing thoroughly with a metal spoon.
- Divide into 4 and firmly shape and mould into patties.
- Place onto a grill tray and heat under a medium grill for approximately 8 minutes on each side (or until nicely tanned).
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