Beef and Chickpea Burgers
These healthy, hearty beef and chickpea burgers are easy to make and perfect for a quick weeknight dinner.
Equipment
Food processor or potato masher
Large mixing bowl
Large frying pan or skillet (12-inch / 30cm)
Spatula or fish slice for flipping
Baking sheet (for freezing patties)
Ingredients
1 pound ground beef (minced beef) - organic, grass-fed preferably, about 450g
¾ pound chickpeas (garbanzo beans) - canned, rinsed and drained, about 340g (approximately one 15 oz / 400g can)
½ medium red onion - diced
2 cloves garlic - crushed
2-3 tablespoons jalapeños - optional
1 medium egg - beaten- ½ teaspoon fine sea salt - or to taste
¼ teaspoon ground black pepper - or to taste
1 tablespoon coconut oil - or olive oil, for frying- 8 medium bread rolls - wholemeal
Burger Toppings
- 8 slices cheese
- ½ cup jalapeños - sliced, about 75g
- 8 medium leaves lettuce
8 large slices tomato
1 medium avocado - sliced
Instructions
- Place the chickpeas into your food processor and process until completely smooth with no visible chunks. You can mash with a fork or a potato masher instead if you don't have a processor.¾ pound chickpeas (garbanzo beans)
- Add the processed chickpeas and the remaining burger patty ingredients in a large bowl and mix them well. Feel free to add in any extra dried herbs and spices at this stage too.1 pound ground beef (minced beef), ¾ pound chickpeas (garbanzo beans), ½ medium red onion, 2 cloves garlic, 2-3 tablespoons jalapeños, 1 medium egg, ½ teaspoon fine sea salt, ¼ teaspoon ground black pepper
- Heat the oil in a large frying pan over medium-high heat until the oil shimmers.1 tablespoon coconut oil
- Shape the mince mix into 8 flat round patties about ¾ inch (2cm) thick and slightly wider than your buns — they shrink inward and puff up as they cook. Place straight into the hot frying pan and cook for 4-5 minutes until the underside is deeply browned and releases cleanly from the pan.
- Flip the patties and continue frying for another 5-6 minutes until cooked through and the internal temperature reaches 160°F / 71°C. The centre should show no pink.
- Assemble your burger with your favourite toppings and enjoy!8 medium bread rolls, 8 slices cheese, ½ cup jalapeños, 8 medium leaves lettuce, 8 large slices tomato, 1 medium avocado
Notes
Storage: Cooked patties keep in an airtight container in the fridge for up to 3 days. Store without the bun and toppings to prevent sogginess. Reheat in a dry frying pan over medium heat for about 3 minutes per side — avoid the microwave to prevent sogginess.
Freezing: Freeze cooked patties in a single layer on a baking sheet until solid, then transfer to a freezer bag for up to 2 months. Thaw overnight in the fridge before reheating.
Cook from frozen: Uncooked patties can be frozen and cooked straight from frozen — add 4-5 extra minutes of cook time and ensure the centre reaches 160°F / 71°C.
Make-ahead: Form raw patties up to 24 hours ahead and refrigerate covered — chilling actually helps them hold together better in the pan.
Pro tip: Mash chickpeas until completely smooth with no visible chunks. This is the single most important step for patties that hold together during flipping. Cook in two batches of four to avoid overcrowding the pan.
Nutrition
Serving: 1servingCalories: 485kcalCarbohydrates: 32gProtein: 24gFat: 29gSaturated Fat: 12gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 89mgSodium: 708mgPotassium: 459mgFiber: 5gSugar: 4gVitamin A: 538IUVitamin C: 15mgCalcium: 296mgIron: 3mg
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