Savory Chickpea and Broccoli Quinoa Burgers
These savory quinoa burgers are packed with wholesome ingredients, making them a nutritious and satisfying option for lunch or dinner. Combining the earthy flavors of chickpeas with vibrant steamed broccoli and aromatic spices, these low-fat patties are great grilled or baked. Serve them on whole wheat rolls topped with fresh watercress, thinly sliced onions, and a dollop of sweet mustard, or customize with your favorite toppings. Enjoy a deliciously fulfilling meal that’s perfect for both vegetarians and meat-lovers alike. This recipe yields about 9 hearty burgers, ideal for meal prep or a lovely family gathering.
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
couscous
1/2 cup (uncooked)
water
1 cup (for cooking couscous)
broccoli florets
1 1/2 cups (steamed)
olive oil
2 teaspoons (for sautéing)
onion
1 cup (finely chopped)
ground cumin
2 teaspoons (spice)
cooked chickpeas
1 1/2 cups (or 1 (15 ounce) can, rinsed and drained)
toasted sesame tahini
1 tablespoon (for flavor)
plain breadcrumbs
1/4 to 1/2 cup (for binding)
salt
to taste (for seasoning)
Instructions
1
In a small saucepan, combine 1/2 cup of couscous with 1 cup of water. Bring to a boil, then cover and remove from heat, letting it stand until the liquid is absorbed and the couscous is tender, about 10 minutes. Reserve 1 cup of the couscous for this recipe and set aside the remainder for another use.
2
While the couscous cooks, steam the broccoli florets until tender, approximately 5 to 7 minutes. Remove from the steamer and allow to cool before chopping into small pieces.
3
In a medium skillet, heat 2 teaspoons of olive oil over medium heat. Add 1 cup of finely chopped onion and sauté until soft and translucent, about 5 minutes. Stir in 2 teaspoons of ground cumin and remove from heat to cool.
4
Preheat your oven to 400°F (200°C). Line a large baking sheet with foil and dust with breadcrumbs to prevent sticking.
5
In a food processor, combine the reserved couscous, chopped broccoli, sautéed onions, 1.5 cups of cooked chickpeas (or 1 can, rinsed and drained), and 1 tablespoon of toasted sesame tahini. Process until combined, scraping down the sides of the bowl as necessary.
6
Transfer the mixture to a large mixing bowl. Gradually add 1/4 cup of plain breadcrumbs and mix until the mixture is moist but can hold its shape. Adjust the amount of breadcrumbs as needed. Season with salt to taste.
7
Shape the mixture into 3-inch (1/2-inch thick) patties and place them onto the prepared baking sheet.
8
Bake the patties in the preheated oven for about 50 minutes, flipping them halfway through, until they are lightly browned on both sides. For a crispier texture, you can also grill or broil the burgers for an additional 1-2 minutes on each side after baking.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Savory Chickpea and Broccoli Quinoa Burgers?
These are nutritious, plant-based patties made with chickpeas, steamed broccoli, and grains, seasoned with aromatic spices like cumin.
Are these burgers suitable for vegetarians?
Yes, these burgers are 100% vegetarian and plant-based, making them a great option for both vegetarians and meat-lovers.
How many burgers does this recipe make?
This recipe yields approximately 9 hearty burgers, which is ideal for family gatherings or meal prep.
What is the primary protein source in these burgers?
The primary protein source is chickpeas, using either 1.5 cups of cooked chickpeas or one 15-ounce can.
How do I prepare the couscous for the burger mixture?
Combine 1/2 cup of uncooked couscous with 1 cup of water, bring to a boil, then cover and let stand for 10 minutes until tender.
Can I use quinoa instead of couscous?
While the ingredient list specifies couscous, the recipe title suggests quinoa is a perfectly suitable and healthy substitute.
How much broccoli is needed?
You will need 1 1/2 cups of broccoli florets, which should be steamed and then finely chopped.
What is the best way to cook the onions for this recipe?
Sauté 1 cup of finely chopped onion in 2 teaspoons of olive oil for about 5 minutes until soft and translucent.
What spices are used to season the patties?
The burgers are seasoned with 2 teaspoons of ground cumin and salt to taste.
What oven temperature is required for baking?
The oven should be preheated to 400 degrees Fahrenheit (200 degrees Celsius).
How do I prevent the burgers from sticking to the pan?
Line your baking sheet with foil and lightly dust it with breadcrumbs before placing the patties on it.
Is a food processor required for this recipe?
Yes, a food processor is used to blend the couscous, broccoli, onions, chickpeas, and tahini into a consistent mixture.
What role does tahini play in these burgers?
One tablespoon of toasted sesame tahini is added to provide moisture and a rich, nutty flavor.
How many breadcrumbs should I add to the mix?
Gradually add between 1/4 and 1/2 cup of plain breadcrumbs until the mixture is moist but holds its shape.
What size should the individual patties be?
The mixture should be shaped into patties that are 3 inches in diameter and approximately 1/2 inch thick.
How long do the burgers need to bake in the oven?
Bake the patties for a total of 50 minutes, making sure to flip them halfway through.
Can these burgers be grilled?
Yes, you can grill or broil the burgers for 1-2 minutes per side after baking for a crispier exterior.
Are these chickpea burgers low-fat?
Yes, they are described as a low-fat option, especially since they are primarily baked rather than fried.
What are the recommended serving suggestions?
Serve on whole wheat rolls topped with fresh watercress, thinly sliced onions, and a dollop of sweet mustard.
Are these burgers good for meal prep?
Absolutely, because the recipe makes 9 patties, they are perfect for preparing in advance for the week.
Can I use canned chickpeas for this recipe?
Yes, one 15-ounce can of chickpeas, rinsed and drained, works perfectly as a substitute for fresh cooked chickpeas.
What should the consistency of the burger mixture be?
The mixture should be moist enough to stick together but firm enough to hold its shape when formed into a patty.
Is this recipe considered plant-based?
Yes, it is tagged as a plant-based meal, utilizing vegetables, grains, and legumes.
What type of breadcrumbs should I use?
The recipe calls for plain breadcrumbs to act as a binder for the patty mixture.
How do I prepare the broccoli florets?
Steam them for 5 to 7 minutes until tender, let them cool, and then chop them into small pieces before processing.
Do I use all the couscous I cooked?
No, you should only use 1 cup of the prepared couscous for the burger mixture and save the rest for another meal.
Can I customize the toppings?
Yes, while sweet mustard and watercress are suggested, you can customize them with any of your favorite toppings.
Should I season the mixture with salt?
Yes, salt should be added to the mixture to taste before you begin shaping the patties.
Is olive oil used in the burger mixture?
Olive oil is used to sauté the onions, which are then added to the food processor with the other ingredients.
What is the total time to bake these burgers?
The total baking time is 50 minutes at 400 degrees Fahrenheit.