Pumpkin & Chickpea Burger

Pumpkin & Chickpea Burger

This burger is so tasty and healthy you won’t believe it. The patty is quite a wet mixture so be gentle when trying to forming them.

CAL P/SERVE
401
kJ P/SERVE
1680
FAT P/SERVE
9.3g
CARBS P/SERVE
55.6g
PROTEIN P/SERVE
17.3g
SUGAR P/SERVE
14.0g
SODIUM P/SERVE
826g
FAT
%
2.9%
ENERGY RDI%
19.3%

These will firm up when you cook them and the outsides become crispy.

Just toast the insides of the roll as you want the outside to be soft. Also just be careful what rolls you choose as many can be quite high in sodium. We have kept this burger quite basic but you can add things like avocado, cheese, grilled onion, etc, if you wish.

Ingredients

  • 4 multigrain rolls
  • 8 large slices tomato
  • 1 cup lettuce
  • ½ cup natural low fat yoghurt
  • 2 tbsp. sweet chilli sauce
  • 1 tbsp. olive oil
  • Cooking spray

Pattie Ingredients:

  • 200g (7oz) Pumpkin, cubed
  • 1 can chickpeas (garbanzo beans), drained and rinsed
  • 2 slices multigrain bread
  • 1 tsp. cumin, ground
  • 1 tsp. coriander, ground
  • 1 tsp. onion powder
  • 1 tsp. dijon mustard
  • 1 tsp. smoked paprika
  • 2 cloves garlic, crushed
  • ½ lemon zest
  • Splash of Worcestershire sauce
  • S & P to taste

Method

  1. Preheat oven to 200C. Place pumpkin on an oven tray, lined with baking paper. Spray with cooking spray. Bake for 20 mins or until cooked.  Take out and cool.
  2. In a food processer or with a hand blender, blend all the Pattie ingredients except the bread.  When blended, take out and place in a med mixing bowl. 
  3. In same blender, blend the 2 slices bread.  Add to the pumpkin mixture and with a spoon mix together.
  4. Heat a non-stick fry pan with olive oil on med – high heat.  Divide mixture into 4, it will be a wet mixture so be gently and form with your hands a Pattie. Place into pan, cook one side for approx 4 mins and gently flip.  You want the outside to be browned and crispy.
  5. Layout your rolls, sliced tomato and lettuce.  In a small bowl mix yoghurt and sweet chilli sauce mixture. Place patties on to the rolls and drizzle the yoghurt mixture over.
  6. Serve immediately.

Nutrition Table

Servings: 4 Serving size:312g
Average Serve Average 100g
Energy 1680 kJ 538 kJ
  401 Cal 128 Cal
Protein 17.3 g 5.5 g
Fat, total 9.3 g 3.0 g
- Saturated 1.6 g 0.5 g
Carbohydrate 55.6 g 17.8 g
- Sugars 14.0 g 4.5 g
Sodium 826 mg 265 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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