These burgers are flavor-packed, so easy to make, and require minimal ingredients.The sun-dried tomato flavor goes really well with the cashew hemp seed pesto and and balsamic sweet onions. This combo makes a perfect summery dinner for vegetarians.
- 2 cans chickpeas (I use reduced sodium so I can add salt to taste.)
- 1/2 cup sun dried tomatoes (I use sun dried tomatoes packed in oil with herbs.)
- About 1/2 tsp salt or to taste
- Cracked pepper to taste
- 1 Tbsp ground flax seed
- 1/4 cup water
- 1 Tbsp olive oil
Cashew Hemp Seed Pesto:
- 1 cup fresh basil
- 1 cup raw cashews
- 2 Tbsp hemp seeds/hemp hearts
- 1/2 cup nutritional yeast
- 1/2-3/4 cup water, depending on desired consistency
- Salt and pepper to taste
Balsamic sweet onions:
- 1 Tbsp olive oil
- 2 Tbsp balsamic vinegar
- 1 large sweet onion- sliced
- Salt and cracked pepper to taste
The onions take the longest to cook, so I would get them started first. In a saute pan, add the olive oil and balsamic vinegar and heat over medium heat. Add onions and top with salt and pepper. Cook over medium-low heat for about 30 minutes, stirring often.
In a food processor, add the chickpeas, sun dried tomatoes, salt, and pepper then process until chickpeas are chopped, but not pureed. In a bowl, add ground flax seed and water. Stir well and let the combination sit for 1-2 minutes to form a gel consistency (This will be the binding agent). Mix flax seed gel into the chickpea mixture and stir until well-combined. Form into patties. I was able to make 4 large patties.
In a large saute pan, heat olive oil over medium heat. I used the same pan that I used to cook the onions. Add the chickpea patties. Cook for about 5-7 minutes on each side. While you're cooking them, put all the pesto ingredients in a food processor and process until smooth. Top each burger with the pesto and balsamic onions.
Makes 4 burgers
282 calories Fat: 7 g Sat fat: 0.5 g Carbohydrates: 33 g Sodium: 350 mg Fiber: 10 g Protein: 12 g
Melissa Odorisio, MS, RD, LD/N, CNSC is a TGH dietitian. You can find more of her vegetarian recipes at TGH Health News or more recipes on her blog, Garden Goddess Kitchen.