Low Fat Chickpea Burger
Discover the perfect blend of flavor and health with this Low Fat Chickpea Burger recipe—an enticing meat-free alternative that's high in protein, fiber, and packed with vibrant spices. Made with creamy mashed chickpeas, bold smoked paprika, and aromatic fresh parsley, these plant-based patties are both satisfying and guilt-free. The addition of oat flour creates a sturdy yet tender texture, while a splash of lemon juice and low-sodium soy sauce adds zesty brightness and umami depth. Cooked to golden perfection in a skillet with a light olive oil spray and served on toasted whole grain buns, these vegan-friendly burgers are a delicious and nourishing option for any meal. Customize with your favorite fresh veggies and low-fat condiments for a wholesome meal that’s ready in just 40 minutes from start to finish. Perfect for families, health-conscious eaters, or anyone craving a hearty yet healthy burger recipe.
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Recipe Information
Ingredients
- 15 ounces canned chickpeas, drained and rinsed
- 0.5 red onion, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.25 cup fresh parsley, chopped
- 0.5 cup oat flour
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper
- olive oil spray
- 4 whole grain burger buns
Instructions
In a large mixing bowl, mash the drained chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
Add the chopped red onion, minced garlic, ground cumin, smoked paprika, and chopped fresh parsley to the mashed chickpeas. Mix well to combine the flavors.
Incorporate the oat flour, low-sodium soy sauce, lemon juice, and black pepper into the chickpea mixture. Stir thoroughly until all components are evenly mixed.
Divide the mixture into four equal portions and shape each into a patty approximately 1 inch thick.
Spray a non-stick skillet lightly with olive oil and heat over medium-high heat.
Place the chickpea patties into the heated skillet. Cook each side for about 4-5 minutes, or until the patties are golden brown and heated through.
While the patties are cooking, lightly toast the whole grain burger buns if desired.
Assemble the burgers by placing the cooked chickpea patties on the buns. Add your favorite low-fat condiments and vegetables such as lettuce, tomato, or avocado slices.
Serve immediately and enjoy your low-fat chickpea burgers as a nutritious meal option.
Nutrition Facts
Calories |
1577 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3211 mg | 140% | |
| Total Carbohydrate | 282.8 g | 103% | |
| Dietary Fiber | 45.6 g | 163% | |
| Total Sugars | 37.9 g | ||
| Protein | 67.2 g | 134% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 559 mg | 43% | |
| Iron | 25.1 mg | 139% | |
| Potassium | 2190 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
