Light and healthy chickpea burgers filled with the flavors of tabbouleh. Vegan and nut-free with an oil-free option.
Tabbouleh has always been a dish I can’t resist. Fresh parsley, mint, lemon, onion, bulgur, salt and pepper – amazing! So last summer when our herbs were growing really well and I was brainstorming recipes for this soon-to-be-launched blog, the idea for a tabbouleh-inspired burger was high on my to-do list. Better six months later than never, right?
But honestly, in the midst of these frigid January temperatures, there’s a part of me that can’t help but daydream about the warmer days ahead and the foods they’ll bring with them – herbs, tomatoes, cucumbers, ahhhhhh. So we can consider this post a little warm-weather daydream, or we can call it “planning ahead” for summer. Either way, it feels like a good idea.
A few reasons why you will LOVE these Tabbouleh Burgers:
- They’re bright with fresh lemon and herbs, low in calories, packed with nutrients, and high in fiber and protein.
- They’re easy to prepare and are delicious as leftovers.
- They’re fun to eat burger-style (top them with related ingredients like tomato and cucumber) but are also perfect on a big salad or in a Buddha bowl.
- And for a crowd-pleasing appetizer, decrease their size and serve them finger-food style with a squeeze of lemon and a mayo-based dipping sauce. Party perfection!
Equipment needed to make Tabbouleh-Inspired Bean Burgers:
A food processor comes in handy for this recipe but isn’t absolutely necessary. The aim is to have a uniform mixture that will hold together well as a patty, which means we need finely chopped vegetables, herbs, beans and seeds. A food processor makes it a bit quicker, but not using one just means we get to practice our knife skills! It’s a win either way, really.
In addition to a food processor and/or knife, you’ll also need a baking sheet and measuring cups/spoons. That’s it! Super easy.
This burger mixture is quite a bit softer and more moist than my Tempeh and Black Bean Sausage Burgers due to the addition of fresh produce. So I prefer to bake these patties instead of pan-frying them for a few reasons:
- Baking helps the burgers dry out so that when the time comes to flip them, they’re plenty sturdy and hold together without any issues.
- Due to the higher moisture content, I found that pan-searing these led to an exterior that was browned before the inside was fully cooked.
- Baking means no additional oil is used, keeping these burgers extra light and healthy!
Feel free to omit the tablespoon of olive oil to make these completely oil-free.
We enjoyed our Tabbouleh Burgers with whole grain mustard, hummus, tomato, spinach, and extra parsley because that’s what we had on hand. But I also think a schmear of vegan mayo would be excellent!
I hope you enjoy these deliciously healthy Tabbouleh-Inspired Bean Burgers. If you make them I would LOVE to hear about it, so please rate the recipe and 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 Bean Burgers
- 1/3 cup plus 1 Tbsp raw pumpkin seeds (sub 1/2 cup walnut halves if desired)
- 3 cloves garlic
- 1/2 large red onion, quartered
- 4 green onions, chopped
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1 (14 ounce) can garbanzo beans, rinsed and drained
- 1 cup cooked bulgur (cooks in just 10 minutes!)
- 2 Tbsp lemon juice
- 1 Tbsp olive oil, optional
- 1 1/2 tsp salt
- 1/3 cup vital wheat gluten
- Preheat oven to 400 degrees and line a baking sheet with parchment or a silicone mat.
- Pulse the pumpkin seeds in a food processor 5 or 6 times or until chopped. Add the garlic, onion, green onion, parsley and mint, and pulse until the onion is chopped and everything is incorporated.
- Add the garbanzo beans, bulgur, lemon, oil, salt and pepper and pulse several more times, or until there are no more large pieces of bean. Sprinkle in the vital wheat gluten and pulse to combine.
- To form patties, spoon the mixture into a 1/2 cup measuring cup and pack it down tightly. Run a butter knife around the edge of the measuring cup and coax the mixture out onto a cutting board. Use your hands to flatten the patties and compact/smooth the outer edges. The patties should be about 4 inches in diameter and less then 1/2 inch thick. Transfer to the baking sheet.
- Bake the burgers for 18 to 20 minutes or until the bottoms are golden brown. Flip the burgers and bake for another 20 minutes or so, or until the 2nd side is browned. Serve with your favorite tabbouleh-inspired burger fixings or atop a salad or grain bowl.