Plant Protein Rich Chickpea and corn burgers

Why Chickpeas are so great

Chickpeas are a fantastic source of protein and vitamins for vegans and can also be a valuable addition to the diets of meat eaters looking to incorporate more plant-based options.

Chickpeas are packed with plant-based protein, providing around 15 grams per cooked cup. This protein content is especially important for vegans who do not consume animal products, as chickpeas can help meet their daily protein requirements.

Research has shown that a diet rich in plant-based protein sources like chickpeas can have numerous health benefits, including improved heart health and a reduced risk of chronic diseases.

Furthermore, chickpeas are a rich source of essential vitamins, particularly vitamin B6, folate, and C. These vitamins are crucial in various bodily functions, including immune system support, energy metabolism, and brain health.

For vegans, who may have limited access to certain vitamins typically found in animal products, chickpeas can help fill these nutritional gaps.

Even meat eaters can benefit from incorporating chickpeas into their meal plans, as it can allow them to enjoy a meat-free day and explore the nutritional benefits of plant-based foods.

Research has suggested that reducing meat consumption in favour of plant-based alternatives, like chickpeas, can lead to improved health outcomes, including a lower risk of chronic diseases and a reduced environmental impact.

This makes them an excellent choice for vegetarians and vegans looking to meet their protein needs.

Additionally, they are high in dietary fibre, with around 12 grams per cup, which can aid digestion, help regulate blood sugar levels, and promote a feeling of fullness, making them a great addition to weight management diets.

Chickpea corn burger
Chickpea corn burger

Chickpeas in Burgers:

Chickpeas can be creatively incorporated into various recipes, including burgers, to enhance their nutritional value.

To make chickpea burgers, mash or blend cooked chickpeas with spices, herbs, and other ingredients like onions, garlic, and breadcrumbs to form a flavorful and hearty patty.

These chickpea burgers are a nutritious alternative to traditional meat, offering a good balance of protein and fibre. Research has shown that replacing red meat with legumes, such as chickpeas, may reduce the risk of heart disease and improve overall cardiovascular health.

Corn’s Nutritional Value:

Corn, often considered a staple in many diets, has its own nutritional benefits. Corn is a good source of complex carbohydrates and dietary fibre, aiding energy production and promoting digestive health. It is rich in essential vitamins and minerals like vitamin C, B6, folate, and potassium.

Moreover, corn is a valuable source of antioxidants, such as lutein and zeaxanthin, associated with eye health and may help reduce the risk of age-related macular degeneration.

Combining Chickpeas and Corn:

Combining chickpeas and corn in recipes can provide a well-rounded nutritional boost. For instance, chickpea and corn salad can be a delicious and nutritious. Chickpeas contribute protein and fibre, while corn adds vitamins and minerals.

Research suggests that diets rich in diverse plant foods, like chickpeas and corn, can positively impact overall health, reducing the risk of chronic diseases like diabetes and certain types of cancer.

Chickpea and corn burgers

It's time to indulge in a 'naked burger' with all the salad trimmings (and maybe some sneaky sweet potatoes fries!)
Prep Time 25 minutes
Cook Time 25 minutes
Total Time 50 minutes
Course Dinner, Lunch
Servings 1
Calories 141 kcal

Ingredients
  

What you need

  • 400 g chickpeas, canned, drained
  • 3 cloves garlic
  • 1 small onion, diced
  • 1 tsp oregano
  • 1 tsp chilli powder
  • 1 tsp cumin
  • 1 tbsp smoked paprika
  • 1 lime, juice
  • 130 g sweetcorn, canned, drained
  • 1 red bell pepper, diced
  • 1 lime, zest
  • 30 g ground almonds
  • 2 tbsp oat flour
  • 2 tbsp coconut oil

Instructions
 

What you need to do

  • Place the chickpeas, garlic, onion, spices and lime juice in a food processor, season with salt & pepper and blitz until smooth.
    Chickpea corn burger
  • Transfer into a large bowl. Add in the sweetcorn, bell pepper, lime zest, and flour and mix well. 
  • Roll the batter (an amount equal to 1/3 cup) into balls and shape into burgers.
  • Please place them in the freezer for 20 minutes. Preheat the oven to 420F (210C). 
  • Heat a portion of the oil in a pan over medium-high heat, and fry the burgers for about 3 minutes on each side. Repeat until all burgers are cooked. 
  • Next, place the burgers on a baking tray lined with a baking sheet and bake in the oven for 8 minutes.
  • Allow to cool slightly before serving.

Notes

Key features

  • Vegan
  • Gluten-free (omit oat flour)
  • Dairy-free
  • Meal prep
  • Low carb
  • Contains nuts

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