Foodie Tuesday – Chickpea Burger with Fresh Mango Salsa


This week’s recipe features another favorite from Eat Fresh Food – Awesome Recipes for Teen Chefs.  Just in time for your next cookout, this recipe provides a fresh alternative to those frozen meat patties: chickpea burgers!

You may have heard how awesome chickpeas are from our healthy veggie bio this past April.  But if not, check it out here.

Chickpeas are not only full of folates and good for your skin, they’re also pretty dang delicious too!  Ground up chickpeas have a “meaty” feel and taste great as a burger substitute.  We’ve included a fresh mango recipe to give the chickpeas a juicy flavor.  Add ketchup or spicy sriracha sauce for an extra kick.

“Chickpea Burger with Fresh Mango Salsa”

Serves 4

Burger Ingredients

  • 1 3/4 cup canned chickpeas, rinsed and drained
  • 3/4 cup panko (Japanese bread crumbs) or regular bread crumbs
  • 1 extra large egg
  • 1 large zucchini, about 6 ounces, grated and squeezed dry
  • 1/2 cup grated carrots
  • 1 scallion, cut into 1-inch pieces
  • 3 tablespoons olive oil

Fresh Mango Salsa Ingredients

  • 1  cup finely diced ripe mango or ripe peaches
  • 1 tablespoon finely chopped scallion
  • 2 tablespoons minced red bell pepper
  • 2 tablespoons slivered fresh cilantro or basil
  • 1/2 teaspoon ground cumin
  • freshly squeezed lime juice, to taste

Directions

  1. Put all the salsa ingredients in a medium bowl.  Add salt to taste.  Stir and set aside.
  2. Preheat the oven to 425 degrees.  Put the first 7 ingredients for the burgers in the bowl of a food processor with 2 tablespoons of the olive oil and 1 teaspoon salt.  Process until smooth.  Form into 4 thick patties.  Cover and refrigerate until ready to cook.
  3. Drizzle about 1/2 teaspoon oil on each side of the burgers.  Places them on a rimmed baking sheet, several inches apart.  Bake for 8 minutes, turn over with a spatula, and bake for 8 minutes longer, or until golden brown and crispy.
  4. Serve on toasted French bread or English muffins, with lettuce, onion, mango salsa, and sriracha or ketchup.  Enjoy!

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