Recipe: Veggie Burger
1 can chickpeas (about 16 oz.), drained and rinsed
1 medium onion, grated (about 1/3 cup)
1 small zucchini, grated (about ½ cup)
1 medium carrot, grated (about 1/3 cup)
1 clove garlic, minced
¼ cup rolled oats
¼ cup dried breadcrumbs
½ tsp. ground cumin
¼ tsp. sea salt
½ tsp. sriracha or other hot sauce
Olive oil spray
Place chickpeas, onion, zucchini, carrot, and garlic into food processor fitted with a standard S-shaped blade. Puree or process about 30 seconds until smooth. Remove from processor and place in large bowl. Stir in oats, breadcrumbs, spices, egg, and sriracha. Mixture will still be loose (see note). Using hands, form eight patties, about 3 to 4 inches in diameter. Place on plate, and chill for at least 30 minutes in refrigerator.
Heat large, nonstick pan over medium heat for one minute. Spray pan, then place patties in pan, being careful not to crowd pan. Cook for two minutes or until browned on each side, respraying pan before flipping.
Note: Veggie filling will be loose. If it’s too watery, drain in strainer or add more oats or breadcrumbs by the tablespoon.
Serves eight. Each serving contains about 118 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 230 mg sodium, 23 g carbohydrates, 3 g sugar, 4 g fiber, and 5 g protein.