Good afternoon my joyous readers,
Who doesn’t love a good burger? Whether you’re a meat-eater or a vegan this recipe is sure to become a regular in your home. It has a falafel-like consistency and it’s packed with goodness. The fresh herbs, garlic and onions give it tons of flavour and the carrots make it moist. No one likes a dry burger, ick!
Of course whenever I post a recipe, in true nutritonista form, I must share the health benefits and tell you why this burger joyous-health-approved:
Chickpeas (garbanzo beans)
- Keeps you satisfied and controls appetite. In the latest research, a study showed that a specific fiber in garbanzo beans helped to control appetite and those participants ate fewer processed food snacks and ate less food overall when their diet was supplemented with garbanzo beans.
- High in fiber. In one study, the high fiber specifically from chickpeas showed a reduction in LDL-cholesterol, total cholesterol, and triglycerides.
- Keeps your colon clean and joyous. 65-75% of the fiber found in garbanzo beans is insoluble fiber which remains undigested all the way down to the final segment of your large intestine (colon). Recent studies have shown this fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These SCFAs provide fuel to the cells that line your intestinal wall. By supporting the energy needs of our intestinal cells, the SCFAs made from garbanzo fibers can help lower your risk of colon problems, including your risk of colon cancer. Source: whfoods.
Now there are more health benefits to this burger aside from just the chickpeas. The garlic, fresh herbs, ground almonds and carrots are truly superfoods, but I must get on to the recipe. Please feel free to check out other links on joyous health for more health benefits of these superfoods.
Chickpea Almond Patties (otherwise know as veggie burgers)
Makes 8 small patties.
- 1 can (15 oz / 425 g) chick peas* (garbanzo beans), drained and rinsed
- 1/2 cup ground almonds or almond flour which is essentially the same thing, just store-bought**
- 1/2 cup ground chia or flax or a mixture of both***
- 1/2 cup carrots, grated
- 1/4 cup red onion, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 1 tsp ground cayenne or dried red hot chili flakes
- 2 tbsp extra virgin olive oil (evoo)
- 2 eggs (Egg free option? In a separate bowl, place the chia & flax mixture above with 1 cup water. Stir together and let sit for 5 minutes. You may need to add more almond flour because it might be too runny. If so, add 1-2 tbsp more almond flour).
*Get BPA free canned beans.
**If you only have whole almonds on hand, using a food processor, grind them up!
***I used Organic Traditions sprouted chia & flax
1. Toss ALL (yes all!) ingredients into your food processor and blend into a paste. They will be sticky. This is A okay!
2. Heat your grill to medium or you could pan sear them in 1 tbsp coconut oil on the stove top. I have a grill with a lid so they took about 5-6 minutes to grill.
3. Plate them with a beautiful raw leafy green salad, as per photo. Serve with some sliced ripe avocado. Top with some green onion and drizzle with organic cold-pressed olive oil and balsamic. I love Acropolis evoo and their balsamic is perfect for this.
You could also roll these into little balls and bake them, kinda of like baked falafel!
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