I can almost guarantee you’ve NEVER had a meatless burger quite like one of these. If they were sold in stores, my freezer would be CRAMMED with boxes of ’em.
¼th of recipe (1 patty): 220 calories, 6g total fat (2.5g sat fat), 592mg sodium, 30.5g carbs, 7g fiber, 4.5g sugars, 12.5g protein
You’ll Need: skillet, nonstick spray, large bowl, potato masher, grill pan (or large skillet)
Prep: 15 minutes • Cook: 30 minutes
2 cups finely chopped sweet onions
1 tablespoon chopped garlic
1 tablespoon whipped butter
One 15-ounce can chickpeas (garbanzo beans), drained and rinsed
½ cup shredded reduced-fat cheddar cheese
¼ cup whole-wheat flour
¼ cup egg whites (about 2 large eggs’ worth)
½ teaspoon salt
¼ teaspoon onion powder
¼ teaspoon paprika
⅛ teaspoon black pepper
Optional topping: Clean & Hungry Ranch Dressing (recipe here)
1. Bring a skillet sprayed with nonstick spray to medium-low heat. Add onions, garlic, and butter. Stirring often, cook until onions have caramelized, about 18 minutes.
2. Place chickpeas in a large bowl, and thoroughly mash with a potato masher. Add caramelized onions and remaining ingredients. Mix thoroughly.
3. Firmly form into 4 patties, each about ½ inch thick.
4. Bring a grill pan (or large skillet) sprayed with nonstick spray to medium heat. Cook patties until golden brown and cooked through, about 5 minutes per side.
MAKES 4 SERVINGS
Freeze It: Burger Edition
To Freeze: Tightly wrap each cooled patty in foil or plastic wrap. (Reserve any cheese for later.) Place individually wrapped patties in a sealable container or bag, seal, and store in the freezer.
To Thaw: Bring a grill pan (or skillet) with a lid sprayed with nonstick spray to medium heat. Cook unwrapped patties until hot and slightly softened, 4 to 6 minutes per side. Or place a single unwrapped patty on a microwave-safe plate. Microwave on high for about 45 seconds per side. Top with cheese (if applicable), and cook until melted.