How do you make a burger a fully paid-up member of the healthy diet club?
A barbecue without a burger is hard to imagine. Once you’ve tasted this vegan gluten free chickpea burger you’ll will always include them in your barbecues in future.
I believe the origin on the burger was the German immigrant population to the U.S. They cooked what was basically a fried meatball (In Berlin they call them Bouletten, or Frikadellen in other parts of Germany) which gradually blossomed into the king of the barbecue as we know it today. In the traditional recipes a mix of pork and beef are mixed with an egg, spices, onions and a stale bread roll soaked in water.
If you want to make a burger that doesn’t contain any meat or saturated fats you can create wonderful healthy varieties by simply swapping the meat component and replace it with something that has a nice texture and is able to bind to create a nice patty that you can prepare to make a burger with. Using a barbecue is an excellent way to cook burgers as it adds extra flavour and doesn’t require any extra fats. If you live in a rather wet and cool country like I do you might not get many opportunities to fire up the BBQ. In that case these vegan gluten free chickpea burgers are perfect to be prepared baked or grilled in the oven. The additional benefit of using the oven is that you can prepare the fat free fries along side them. Today I want to share this super tasty vegan gluten free chickpea burgers with fat free fries recipe with you, do watch this place for more burger and BBQ recipe ideas especially for people who follow the OMS diet.
Ingredients for Vegan Gluten Free Chickpea Burgers and Fat Free Fries:
3 – 4 Vegan Burgers:
- 1 tin cooked chickpeas, drained (8.5 oz/240g)
- 1/2 red onion, finely chopped
- handful of freshly chopped parsley
- 1/2 tsp coriander
- 1 tsp cumin
- 1 glove of garlic finely chopped
- 1/2 tsp chilli powder
- 1 tbs cold pressed olive oil
- 4 tsp rice flour
- 2 tbs toasted sesame seeds
Guacamole:
- 1 ripe avocado, squashed
- 1 tsp lemon juice
- pinch of salt
Vegan Sour Cream Sauce:
This is a variation of our Vegan Sour Cream
- 1/2 cup natural soya yoghurt
- 1 tsp lemon juice
- 1 clove of garlic, finely chopped
- 1 tsp flaxseed or cold pressed olive oil
- pinch of salt
Fat Free Fries:
- 6-8 medium potatoes, cut into sticks
- 1/2 tsp paprika powder
- freshly ground black pepper
- salt to taste
Preparation time 45 minutes:
- Using a food processor pulse blend the onions with the parsley, spices, flour and garlic.
- Add the chickpeas and blend until you are left with a somewhat lumpy mass of chickpeas with the rest of the ingredients.
- Stir in a tsp of the toasted sesame seeds and then form three to four patties.
- Role each patty in the sesame seeds and place onto a silicone sheet or baking tray and set aside.
- Pre-heat the oven to 375˚F/190˚C.
- Place the potato sticks in to a bowl and sprinkle the spices over them. Using your hands ensure they are evenly coated, add more spices if necessary.
- Spread the fries out onto a oven baking mesh.
- Place the burgers and fries into the oven and bake for 20-30 minutes until cooked to your liking. Make sure to flip the burgers after about 10-15 minutes and toss the fries for even browning.
- Prepare the guacamole while the burgers are in the oven. Simply squash the avocado with a fork and add some lemon juice and a bit of salt to taste.
- To prepare the vegan sour cream, put the yoghurt to a small bowl and then add the garlic, salt, oil and lemon juice and stir until well combined.
Serve the burgers on their own or in a bun with the fries and some leafy green or bean salads. These burgers also taste really yummy with salsas and other sauces.