These green burgers take about 5 minutes to mix up and they are perfect hot out of the oven or cold as part of your lunchtime salad.
What’s good about them:
Pistachios are high in the minerals potassium and magnesium to help nourish the nervous system when under stress. Green peas are loaded with antioxidants and anti-inflammatory nutrients. They are a great source of Vitamin A, K + folate, fibre and packed with protein as well as iron for energy metabolism. Chickpeas are high in both protein + fibre that help keep blood sugars steady and control insulin output.
100 g pistachio nuts (or other nuts)
400 g tin chickpeas, (garbanzo beans) well-drained (225g drained weight) (can use endamame or broad beans)
100g (1 cup) green peas fresh or frozen
2 bunches coriander, chopped
50g baby spinach leaves
4 spring onions, finely sliced
2 tablespoons tahini (sesame seed paste)
cayenne pepper, to suit
2 tablespoons tamari soy sauce
pumpkin seeds (pepitas)
Preheat your oven to 180ºC
Grind the pistachio nuts coarsely for 10 seconds in your food processor.
Add the drained chickpeas, green peas, chopped coriander, spinach, spring onions, and pulse again until combined.
Add the tahini, pepper and tamari.
Pulse again until combined. You should have an awesome green vegetable mix that comes together when pressed.
Form into burgers. (Raewyn uses ice cream scoop)
Coat with pumpkin seeds for garnish if you like for presentation.
Drizzle or brush tops with a little olive oil and bake in the oven for 20 minutes until heated through and golden.
Serve with a large green salad, fresh lime + salsa and roasted sweet potato wedges.
NUTRITION PER BURGER: (recipe makes 10 burgers)
Protein: 5 g Total fat: 8 g Saturated: 0.9 g Carbs: 5.8 g
Sodium: 104 mg Fibre: 3.5 g kilojoules: 481 Calories: 115
These burgers keep in the fridge uncooked for up to 3 days. Yes they can be frozen. You can also cook in a pan over a low heat with a little olive oil until golden.
Stuff into lettuce cups + top with vegan mayo, avo and tomato chilli salsa for soft shell tacos.
Edamame soy beans or broad beans can be used in place of the chickpeas.