Gluten-free Vegan Burgers

By Maria Lobo - Creative Healthy Recipes -

Sometimes you just gotta have a burger. Personally I’m more partial to the meat-free variety. So this weekend I thought I’d try out a vegan burger recipe made from chickpeas and I’m glad to say it turned out scrumptious.

This recipe is not only gluten-free and vegan like the title suggests, but great for diabetics.

According to Diabetes UK “Beans, lentils and pulses are low in fat, high in fibre, cheap to buy and packed with nutrients. They don’t have a big impact on blood glucose and may help to control blood fats such as cholesterol. Try kidney beans, chickpeas, green lentils, and even baked beans, hot in soups and casseroles, cold in salads, in baked falafel, bean burgers and low-fat hummus and dhals.”

Here are some links to some delicious lentil and bean recipes suitable for diabetics containing green lentils, hot soups and casseroles, salads, low-fat hummusdhals and sauces.

 

Ingredients (for 8 burgers):

1 tbsp coconut oil

1 can of organic chickpeas

1 beetroot (cut in small cubes)

2 cloves of garlic

juice of one lemon

4 tbsp of olive oil

100g of buckwheat

4 tbsp of manioc flour

1 tsp of cumin

1 tsp of paprika

fresh coriander (finely chopped)

seaweed salt and pepper

chilli flakes (optional)

Method:

  1. Boil the buckwheat with a pinch of sea salt until cooked.
  2. On a food processor place the drained chickpeas, beetroot, garlic, lemon juice, olive oil, pinch of salt and pepper. Blend it until it reaches a pasty texture.
  3. Place the paste into a big bowl. Add the cooked buckwheat and manioc flour. Stir well.
  4. Add the chopped coriander, spices and season according to your taste.
  5. Shape the mixture into eight equally sized patties (roughly 1cm thick).
  6. Heat one tablespoon of coconut oil in a frying pan until hot. Fry the burgers for 4 mins each side, keeping the heat on medium so they don’t burn.
  7. Serve with some brown rice and smashed avocado or just with a green leaves salad or seaweed salad.
  8. Enjoy and don’t feel guilty to eat 2, 3 or even 4 burgers in a row!

To read more about Maria please click here

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