Low Sodium Chickpea Burger
Delight in the wholesome simplicity of this **Low Sodium Chickpea Burger**, a heart-healthy, plant-based alternative bursting with flavor. Made with nutrient-rich chickpeas and a vibrant blend of vegetables like red bell pepper, grated carrot, and onion, these burgers are seasoned to perfection with aromatic cumin, smoky paprika, and a hint of fresh parsley. The recipe uses rolled oats and minimal olive oil to keep it light, while an egg binds everything together for patties that hold up beautifully. With just 15 minutes of prep time, these golden-brown patties cook quickly in a skillet, making them perfect for an easy weeknight dinner. Serve them on whole-grain buns with your favorite low-sodium toppings, such as creamy avocado or crisp lettuce, for a satisfying meal that doesn’t skimp on flavor or nutrition. These delicious chickpea burgers are a must-try for anyone seeking a better-for-you burger option!
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Recipe Information
Ingredients
- 15 oz Canned chickpeas, drained and rinsed
- 1 cup Rolled oats
- 0.5 cup Red bell pepper, finely chopped
- 0.5 cup Carrot, grated
- 0.5 cup Onion, finely chopped
- 0.25 cup Fresh parsley, chopped
- 2 cloves Garlic, minced
- 1 tsp Ground cumin
- 1 tsp Paprika
- 0.5 tsp Black pepper
- 1 tbsp Lemon juice
- 2 tbsp Olive oil
- 1 large Egg
Instructions
In a food processor, add the drained and rinsed chickpeas and process until they are coarsely ground.
Add the rolled oats, red bell pepper, grated carrot, onion, parsley, garlic, cumin, paprika, black pepper, and lemon juice to the food processor. Blend until well combined.
Add the egg and one tablespoon of olive oil to the mixture, and pulse until the mixture holds together. If needed, scrape down the sides of the bowl to ensure even mixing.
Divide the mixture into four equal portions and shape each into a patty, roughly 1/2 inch thick.
In a large non-stick skillet, heat the remaining one tablespoon of olive oil over medium heat.
Place the chickpea patties into the skillet and cook each side for about 4-5 minutes until golden brown and heated through.
Serve the chickpea burgers on whole-grain buns with your favorite low sodium toppings and condiments like lettuce, tomato, avocado, or a homemade yogurt sauce.
Nutrition Facts
Calories |
1340 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.9 g | 67% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 1512 mg | 66% | |
| Total Carbohydrate | 175.2 g | 64% | |
| Dietary Fiber | 41.1 g | 147% | |
| Total Sugars | 29.4 g | ||
| Protein | 53.2 g | 106% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 463 mg | 36% | |
| Iron | 20.3 mg | 113% | |
| Potassium | 2680 mg | 57% | |
*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.
