Imagine the fresh and bright flavors of tabbouleh packed into a healthy vegan bean burger! These baked chickpea patties are scrumptious on a bun with all your favorite toppings or added to grain bowls and salads. They're rich in protein and fiber and great for weekly meal prep!
This recipe was originally published in January 2019, and has been updated for content.
Tabbouleh (sometimes spelled tabouli) is a dish I can't resist. It's so fragrant and nutritious, filled with fresh parsley, mint, lemon, and onion. Amazing, right?!
Why This Recipe Works
- Packed with ½ of a cup of parsley and ¼ cup of mint, these chickpea patties are a refreshing twist on typical bean burger recipes.
- The addition of bulgur and vital wheat gluten give these patties a firmer, sturdier texture and keeps them from falling apart.
- The flavors are surprisingly versatile. Load these patties onto a bun with tomato, hummus, and cucumber, or serve as part of a grain bowl or big salad.
- And for a crowd-pleasing appetizer, create smaller, slider-size patties. Serve with a squeeze of lemon and a creamy dipping sauce. Party perfection!
Ingredients
To make a batch of these herbed chickpea patties you'll need just 12 ingredients and about 20 minutes of prep time.
- Bulgur - a key ingredient in tabbouleh, bulgur is also great for filling out the patties and acting as a binder. See FAQs below for possible gluten-free options.
- Pumpkin Seeds (pepitas) - pepitas are affordable, add great texture, and keep this recipe nut-free.
- Vital Wheat Gluten - this is a handy ingredient to have in your pantry; it's great for making seitan and is rich in protein. Since these patties already contain gluten from the bulgur, I figured why not add extra. Vital wheat gluten helps bind the patties and reduces that mushy veggie burger texture that no one likes. It also absorbs some of the moisture from the fresh herbs and onion.
How To Make This Recipe
- First, pulse the pumpkin seeds in a food processor until chopped. Add the garlic, red onion, green onion, parsley, and mint, and process again until fully chopped.
- Add the garbanzos, cooked bulgur, lemon, oil (if using), salt, and pepper to the food processor.
- Pulse until there are no more large pieces of bean. Then sprinkle in the vital wheat gluten and let the processor run for a few seconds.
- Use ½ cup per patty, then use your hands to form into shape. Place on a parchment-lined baking sheet and bake for 35 to 40 minutes, flipping at the halfway point. The chickpea patties are done when golden on both sides and firm.
FAQs and Tips
Ingredients like bread crumbs and eggs are often used as binding agents in veggie burgers. But to create a vegan burger, avoid eggs and use a small amount of vital wheat gluten, whole-grain or all-purpose flour, or cooked starchy rice. These combine with the natural moisture in beans to create a sturdier patty. Baking also helps helps because it dries out the bean burgers and keeps them from falling apart.
Since this recipe is inspired by the ingredients in tabbouleh, it's not the best candidate for creating a gluten-free bean burger. Instead you may want to check out my Tex-Mex Chickpea Burger recipe (linked below). If you feel like experimenting, quinoa or rice are possible substitutes for the bulgur, and a gluten-free flour blend might work as a replacement for the vital wheat gluten.
A food processor makes prep much easier but isn't required. The key is to have a uniform mixture that will hold together well in patties. Another option is to use a coffee grinder or blender to pulse the seeds. Then finely chop the other ingredients by hand, and mix everything together in a bowl.
Store leftover burgers in the refrigerator for up to 5 days. They are easily reheated in a microwave, toaster oven, or on the stovetop.
I hope you enjoy these deliciously healthy Tabbouleh-Inspired Chickpea Burgers. If you make them I would LOVE to hear about it!
Be sure to comment below to share your feedback, and don't forget to snap a pic of your beautiful burgers and tag @myquietkitchen on Instagram. Enjoy!
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Tabbouleh-Inspired Chickpea Patties (Vegan)
Ingredients
- ⅓ cup plus 1 Tbsp raw pumpkin seeds (sub ½ cup walnut halves if desired)
- 3 cloves garlic
- half of a large red onion, quartered
- 4 green onions, chopped
- ½ cup chopped fresh parsley
- ¼ cup chopped fresh mint
- 1 (15 ounce) can garbanzo beans, rinsed and drained
- 1 cup cooked bulgur (small/fine variety) Cooks in just 10 minutes!
- 2 tablespoons lemon juice
- 1 tablespoon olive oil, optional
- 1 ½ teaspoons fine sea salt
- black pepper
- ⅓ cup vital wheat gluten
Instructions
- Preheat oven to 400 degrees F (204 C), and line a baking sheet with parchment paper or a silicone mat.
- Pulse the pumpkin seeds in a food processor 5 or 6 times or until chopped. Add the garlic, red onion, green onion, parsley and mint, and pulse until the onion is chopped and everything is incorporated.
- After draining the garbanzo beans, pat dry to remove excess water. Add the garbanzos, bulgur, lemon, oil, salt and pepper to the food processor, and pulse until there are no more large pieces of bean. Sprinkle in the vital wheat gluten, and pulse to combine.
- To form the patties, spoon the mixture into a ½ cup measuring cup and pack it down tightly. Run a butter knife around the edges, and coax the mixture out of the measuring cup. Use your hands to flatten the patties and form into a compact/smooth shape. The patties should be about 4 inches in diameter and about ½-inch thick. Transfer to the baking sheet.
- Bake the burgers for 18 to 20 minutes or until the bottoms are golden brown. Flip and bake for another 18 to 20 minutes, or until the 2nd side is browned. Serve with a squeeze of lemon, your favorite tabbouleh-inspired burger fixings, or atop a big salad or grain bowl.
Notes
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used. We calculate this information using the online calculator cronometer.com. For the most accurate nutrition information we recommend calculating it yourself to reflect the specific ingredients used in your dish.
Nina - Edamommy4life
Loved these! My kids loved them too! It's not often they all ask for seconds! Thank goodness I doubled the recipe. I thinned out some Kite Hill tzaziki dip as a dressing. We ate these over a bed of fresh spinach, tomatoes and cucumber. I'll definitely make again!