Whether you’re following a plant-based diet or looking to increase your vegetable intake, this gluten-free, vegan burger patty is a perfect meat-free meal: it’s wholesome, hearty and fantastic served with quick-pickled vegetables. Want a lower carb option? Easy – just enjoy these patties in a lettuce bun or with a simple side salad.
Ingredients:
Patty:
- Flax egg (1 Tablespoon ground flaxseeds mixed with 3 Tablespoons water)
- 1/3 cup white quinoa (should equal 1 cup once cooked)
- 2 cups kumara
- 1 cup chickpeas, drained and rinsed
- 1 medium white onion, peeled
- 2 cloves garlic, peeled
- 1 cup of fresh chives and parsley
- Cumin seeds
- Salt and pepper
- 1 Tablespoon sesame seeds
Herb coconut yoghurt sauce:
- 1 cup plain coconut yoghurt or yoghurt of your choice
- 1 cup fresh chopped herbs
- 1 clove garlic
- 1 teaspoon hemp seed oil
- Salt and pepper to taste
Serve with:
- 4 good quality burger buns
- Sprouts and fresh lettuce leaves
- Quick pickled carrots
- Avocado
Method:
- Prepare flax egg by combining ground flax seeds with water and set aside.
- Cook quinoa as per packet instructions (this step can be done in advance).
- Peel and cut kumara into medium-large chunks, boil until just cooked, roughly crush with a potato masher, leaving some texture.
- Preheat oven 180 °C and prepare a lined baking tray.
- Add drained and rinsed chickpeas to a food processor with the onion, garlic, herbs, salt and pepper. Pulse until combined.
- In a large bowl combine one cup cooked quinoa, mashed kumara and chickpea mixture with the flax egg.
- With wet hands (to prevent sticking), form your patties and place on prepared baking tray.
- Bake in preheated oven for 15 minutes.
- Heat a large fry-pan with a drizzle of oil, remove patties from the oven and sprinkle with sesame seeds, quicky fry each side in the pan until patties are golden and crisp on each side.
- To make the herb yoghurt sauce, combine all ingredients in a small bowl and mix.
- Serve in a good quality burger bun with your favourite accompaniments. Try these quick and easy pickled vegetables for a zingy topping.
Prep Time: 15 minutes | Cooking Time: 20 minutes
Nutritional Information*
- Servings: 4 large patties
Amount per serving:
- Calories: 199
- Total fat: 2g
- Total carbs: 40g
- Net carbs: 33g
- Protein: 6g
- Dietary fibre: 7g
Dietaries: Vegetarian | Vegan | Gluten Free
*Nutritional information is based on approximate calculations by My Fitness Pal.
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"url": "/blog/vegan-chickpea-kumara-burger/",
"description": "Whether you’re following a plant-based diet or looking to increase your vegetable intake, this gluten-free, vegan burger patty is a perfect meat-free meal: it’s wholesome, hearty and fantastic served with quick-pickled vegetables. Want a lower carb option? Easy – just enjoy these patties in a lettuce bun or with a simple side salad.",
"recipeCategory": "Meal",
"calories": "199",
"images": ["https://www.healthpost.co.nz/product_images/uploaded_images/blog-banner-plant-based-burger-2.jpg"],
"ingredients": [
"Flax egg (1 Tablespoon ground flaxseeds mixed with 3 Tablespoons water)",
"1/3 cup white quinoa (should equal 1 cup once cooked)",
"2 cups kumara",
"1 cup chickpeas, drained and rinsed",
"1 medium white onion, peeled",
"2 cloves garlic, peeled",
"1 cup of fresh chives and parsley",
"Cumin seeds",
"Salt and pepper",
"1 Tablespoon sesame seeds",
"1 cup plain coconut yoghurt or yoghurt of your choice",
"1 cup fresh chopped herbs",
"1 clove garlic",
"1 teaspoon hemp seed oil",
"Salt and pepper to taste",
"4 good quality burger buns",
"Sprouts and fresh lettuce leaves",
"Quick pickled carrots",
"Avocado",
],
"instructions": [
"Prepare flax egg by combining ground flax seeds with water and set aside.",
"Cook quinoa as per packet instructions (this step can be done in advance).",
"Peel and cut kumara into medium-large chunks, boil until just cooked, roughly crush with a potato masher, leaving some texture.",
"Preheat oven 180 °C and prepare a lined baking tray.",
"Add drained and rinsed chickpeas to a food processor with the onion, garlic, herbs, salt and pepper. Pulse until combined",
"In a large bowl combine one cup cooked quinoa, mashed kumara and chickpea mixture with the flax egg.",
"With wet hands (to prevent sticking), form your patties and place on prepared baking tray.",
"Bake in preheated oven for 15 minutes.",
"Heat a large fry-pan with a drizzle of oil, remove patties from the oven and sprinkle with sesame seeds, quicky fry each side in the pan until patties are golden and crisp on each side.",
"To make the herb yoghurt sauce, combine all ingredients in a small bowl and mix.",
"Serve in a good quality burger bun with your favourite accompaniments. Try these quick and easy pickled vegetables for a zingy topping. "
],
"nutrition": {
"totalFat": "2g",
"totalCarbs": "40g",
"netCarbs": "33g",
"totalProtein": "6g"
},
"prepTime": "15 minutes",
"cookTime": "20 minutes",
"totalTime": "35 minutes",
"recipeYield": "",
"keywords": "Vegan Chickpea Kumara Burger"
}
