Meatless Meals: The Chick Pea Burger!

      Not a fan of greasy, meaty burgers? Fear not! I'm going to introduce to you a healthier alternative. This is a relatively quick, economical, easy to make burger if you're pressed for time. It's great for people who want to eat healthier, want another alternative to meat, and students living on their own with a limited budget. This is based on Martha Stewart's recipe and I have modified it to fit my taste. If there are ingredients you would like to add more of or omit, that's perfectly fine!

★ Tip: Recipes shouldn't always be followed word for word, it's all about what you and the people you're cooking for would like to eat. Lets get started!

Ingredients you will need:







Duration: 30 minutes

‣ A handful of almonds (chopped)
‣ Mayonnaise
‣ Dijon Mustard
‣ One Egg
‣ 3/4 Garlic Clove (chopped)
‣ 1 small yellow onion (minced)
‣ 1 tablespoon ginger (minced)
‣ 1 can of chickpeas
‣ Salt and Pepper
‣ pinch of coriander (2x)
‣ 1 dried chilli pepper/chilli flakes (optional)
‣ 2 slices of whole wheat bread (or white bread)
‣ Whole wheat english muffins
‣ canola or olive oil
‣ Lettuce
‣ 1 tomato (slice)
‣ Shredded carrots (optional)



This recipe requires a food processor but if you have a blender, that will work too. I did not have a food processor so it took longer.

Note: If you're going to use a blender, make sure all the ingredients are chopped as finely as possible. Small amount of water must be added in order for the mixture to blend in the blender. It depends on how good your blender is.

Direction:

1. In a blender or food processor, add the chickpeas, onions, bread, garlic, salt, pepper, coriander, and dried chilli pepper. Once blended, add in the egg and blend for 30 seconds.

2. Once done, shape each burger how you wish. It can be about 10 cm wide and about half an inch thick. Tip: you don't want the burgers to be too thick or the outside will dry out and the inside will not be cooked.

3. Throw them into the pan on medium to medium-high (6-7) heat for 2-3 minutes then turn over and cook each side on low-medium for another 3-4 minutes.

4. Assemble the burger with the whole wheat english muffin and toss in the mayonnaise, Dijon mustard, lettuce, tomatoes, and carrots.

5.  Enjoy!

• Increase satiety (feeling of fullness)

 

• Lower blood cholesterol

• Slows glucose absorption

• Maintain health of the G.I tract

• Good for weight control 

• Good for your heart

Essential amino acids (a.a) are what your body can't make at all or in amounts that's needed by the body. They are used to support human growth, maintenance, and repair (Rofles et al., 2013)
Food guidelines vary from country to country but in Canada, 3/4 cup of legumes is equivalent
to one serving of meats and alternative. For more information on daily recommendations (in Canada), refer to this link:

http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/view_eatwell_vue_bienmang-eng.pdf