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Meatless Monday: Garbanzo Beans Burgers recipe

Posted Dec 21 2009 1:20pm 1 Comment

***This is a delicious vegetarian burger recipe***

This vegetarian burger recipe is from the Meatless Mondays Web site!

Don’t get me wrong! I LOVE a good meat burger and I’ll be honest, I like nothing more than trying out gourmet burgers created from the passion and creativity of a talented chef!

That said, I enjoy vegetarian burgers just as much! It’s really a question of mood for me.

The great thing about a vegetarian burger is that you get your protein intake via beans or chickpeas and since most North Americans aren’t eating enough of either … it’s a good thing to switch up your burgers as much as you can.

This vegetarian burger recipe is nutritious and it’s loaded with protein while being quite low in saturated fat!

Don’t forget that if you make any of these meatless recipes, do come back to the site to leave me your comments on the ones you liked the most.

>>>Ingredients for the Garbanzo Beans Burgers recipe<<<

1 15-oz can garbanzo beans

2 cups cooked chickpeas, drained and mashed

1 stalk celery, finely chopped

1 carrot, finely chopped

1/4 cup small onion, peeled and finely chopped

1/4 cup whole wheat flour

Salt and pepper to taste

2 teaspoons vegetable oil (Krizia’s recommendation: I do NOT eat vegetable oil and would replace this with either olive oil, coconut oil or with grape seed oil).

>>>Preparation steps for the Garbanzo Beans Burgers recipe<<<

Mix all ingredients (except the cooking oil) together in a large bowl. Divide to form 6 burger-shaped patties. Fry in a lightly-oiled nonstick skillet over medium-high heat until golden brown on one side. Turn and brown the other side. Serve on whole wheat rolls with lettuce and tomato or your favorite condiments.

NOTE: Canned beans will also work well if you’re short on time. Just be sure to rinse well to remove excess salt.

Krizia’s recommendation: Canned chickpeas and canned lentils are the rare exceptions in my food pantry. I rarely eat or buy canned foods, but canned chickpeas and canned lentils have helped me survive many hectic days!

>>>Nutrition information for the Garbanzo Beans Burgers recipe<<<

Calories 210

Total Fat 5 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 590 mg

Carbohydrates 34 g

Fiber 8 g

Sugars 6 g

Protein 8 g

Photo by chispita_666

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