Easy Chickpea and Black Bean Veggie Burgers
These burgers are simply the best and I’m so proud that they’re featured in my Anti-Inflammatory Diet Meal Prep book. Reducing inflammation is something you hear a lot about and I want to make it easy. I want that for you so much so that I am running an 8-week Anti-inflammatory Restart Nutrition Program. We’ll discuss more about that, but I also want to talk about how making Easy Chickpea and Black Bean Veggie Burgers is the perfect healthy, vegetarian friendly, delicious burger recipe that you can make in minutes. Let’s break down why they’re so good for you and how you can whip them up tonight. And I also want to chat lowering inflammation with you as well.
The anti-inflammatory power of beans
I’m all about lowering inflammation through food and it’s easier than you might think. All of the recipes in my book (and blog!) are really simple to make, are plant-based and focused on reducing inflammation in the body. I work with a lot of folks who are on a cancer journey, have an autoimmune disease, are working through blood sugar or cardiovascular challenges and many of them struggle with pain and fatigue. It’s really critical to be able to make healthy food fast so that you’ve got it on hand for the good days as well as the hard days. Whether that’s your health or just a very busy family or work life, this recipe is for you.
A lot of people ask me which bean is healthiest and the answer is: all of them are amazing for you! They are all rich in fiber, devoid of saturated fat, contain protein, vitamins, minerals and antioxidants. The colorful beans – black and red kidney do have some really special antioxidants and you can tell that from the color, just like fruits and veggies. I use chickpeas and black beans in this recipe but honestly, you could use just about any type of bean you want. Navy, white, pinto or kidney would all work perfectly. This would be a great change to experiment with new kinds of beans you haven’t used before.
Announcing an anti-inflammatory reset nutrition program
Love the idea of this recipe? It’s part of my inspiration to help people with inflammation – and chronic diseases because of it! – feel better and decrease their symptoms. My team and I just launched a really exciting program because of your requests and feedback For the first time ever, there’s a self-paced, completely virtual program that you can do on your own time but get my expert guidance and resources. It’s an 8-week anti-inflammatory reset program and we’ve been getting rave reviews so far. A recent new client just told me: “I am loving this course and learning so much. It has been so rewarding to plan ahead and makes our week so much more simple!” and “What I love about your recipes besides them being approachable, interesting and very accessible, is that they taste good!”. If you need a reset….help is available right here for you.
If this is what you need, it’s time to reach out:
- Learn about inflammation and how it affects your body
- Track your symptoms and changes over time
- Learn more about anti-inflammatory diets and other popular diets
- Learn about the connections between lifestyle factors and inflammation
- Learn about macro and micro nutrients and how they affect the body
- Get real world solutions to implement changes into your life
- Learn about how to shop and cook to be sure you always have the foods you want available
- Get months worth of anti-inflammatory, delicious recipes
To join this program, here is the link 8-week anti-inflammatory restart nutrition program. I really hope you’ll consider joining. Each week you’ll get two videos about the weekly topic, workbook pages to work through the weeks information and recipes from the blog, my favorite sites, and my favorite fellow dietitians. This course will change how you think about inflammation and give you easy ways to help you feel better.
Making the easy chickpea and black bean veggie burgers
These are actually really fun to make and even if you have mobility or pain issues, they’re very accessible. You can make them by mashing everything and mixing it in a bowl, but to make your life easier, use a food processor. The bowl/mash instructions are in the book but the food processor instructions are here below.
After you preheat the oven and prep your pan, start with the beans/chickpeas and get them worked into a paste with just a few pulses. After that, you want to get the garlic and onion pulsed in so that you get them very incorporated into the batter.
You can add the cumin, salt and pepper right into the beaten eggs and pour them in or you can just pour the eggs in, pulse, then add the spices. That’s up to you and what feels easier. Feel free to make these completely vegan by using a flax egg instead. You’ll need some type of binder so that or egg replacement can work well.
Finally, pour in the bread crumbs and oats. Make these gluten-free by using gluten free bread crumbs. Pulse the bread crumbs and oats in so it’s a thick batter and then you’re ready to go! This is a fun thing to get a partner, child, or teen involved with. Shape the patties into 6-8 (depending on the size) then lightly flatten them out on the pan so they’re perfectly burger shaped.
I use simple toppings on the burger bun: lettuce, tomato, and avocado which adds a satiating and very anti-inflammatory flavor and texture. Feel free to add classic toppings like mayo, ketchup, mustard, hot sauce or bbq sauce. If you’re not vegan, these are great with cheese (or if you are vegan, use a substitute!).
Other Bean Recipes YOU Need right now
Black Bean Brownies
Crostini with Beans, Ricotta, Honey and Thyme
Vegan Spiced Baked Beans
Easy Tomato Basil Bean Pasta
Vegan Black Eyed Pea Dip with Avocado
Let me know if you try these! I’d love to hear from you in a comment here on the blog. You can also connect with me with my newsletter where I send out recipes like these, special offers, and resources a couple times per month.
Easy Chickpea and Black Bean Veggie Burgers
- food processor
- 1 15oz can black beans, rinsed and drained
- 1 15oz can chickpeas, rinsed and drained
- 1/2 yellow onion, chopped
- 3 cloves garlic, minced
- 2 eggs, beaten *or egg replacement for a vegan/allergy friendly version
- 1 teaspoon ground cumin
- 3/4 teaspoon salt
- 3/4 teaspoon freshly ground black pepper
- 1 cup whole wheat bread crumbs gluten-free is ok, too!
- 1/2 cup rolled oats
- 6 whole wheat burger buns
- 1 ripe avocado, cut into slices
- 6 large romaine lettuce leaves
- 1 medium, ripe tomato, sliced thinly
- Preheat the oven to 375 degrees. Line a sheet pan with parchment paper or a silicone liner.
- In the bowl of a food processor, add the beans/chickpeas and pulse them for 30 seconds until they are combined and start to form a batter.
- Add the onion and garlic and pulse for another 15 seconds.
- Add the eggs, cumin, salt, and pepper and pulse for a final 15-20 seconds until all ingredients are incorporated.
- Pour in the bread crumbs and oats and pulse just until they incorporate into the batter.
- Divide the mixture into 6 portions with your hands, form them into round patties, then place them on the prepared pan, pressing them down gently with your palm so they're burger-shaped.
- Bake the burgers for 30 minutes, flipping half way through until they're lightly crisp on the edges and lightly browned.
- Serve the burgers hot on buns with the avocado slices, lettuce and tomato. Use ketchup and mustard or any other toppings if desired.
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Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you’re like me: obsessed with eating, wine, going out and traveling, you’re in the right place. Champagne Nutrition® LLC is a Registered Dietitian-run concierge virtual practice helping clients look and feel better. On this blog, you’ll ﬁnd cocktails, mocktails, and plant-based recipes that are easy to make quickly at home and pack for leftovers on your adventures.
Please make your font color BLACK. It is very difficult to read for some of us—-iNCLUDING this COMMENT section. Thanks.
Thanks for letting me know, Charlotte! Did you have a question or comment about the burgers that I could address for you? Let me know!
So excited to try this. Do you have a suggestion on how to freeze these? I’m prepping weeknight meals and want to know if you think I should fully cook these and then freeze; OR freeze after forming then defrost before cooking? Thank you, Ginger!
Great! Let me know how they turn out. So, you could make the dough, freeze it, then thaw it in the refrigerator overnight and shape/bake them the next day. Alternatively, you could make the dough, shape them, and freeze them in a single later, then stack them once they’re frozen and cook them 1 by 1 when you’re ready
Just made these and they are delicious! Topped them with homemade guacamole, tomato, lettuce, and feta!
Oh my gosh – sounds AMAZE! Thanks for sharing 🙂
Sooo good!!! Can you freeze them?
Thanks Jennie! Yes – absolutely. They freeze well for up to 2 months. Meal prep, here we come!