Oh man - naming these was difficult. Are the burgers? Are they patties? How do I accurately describe all the goodness going on on the inside?!
I eventually settled on 'Golden Chickpea Patties', because they're:
-packed with orange vegetables (pumpkin, carrots and sweet potato) and spiced with beautifully bright yellow turmeric (which makes them golden)
-loaded with chickpeas, and
-taste great as is with a bit of salad on the side, so I figured 'patties' was more appropriate than 'burgers'.
These patties are pretty fantastic from a nutritional perspective as all the orange vegetables provide a good dose of the yellow-orange carotenoid pigment beta-carotene, which the body can convert to vitamin A. Including these carotenoid-rich vegetables is particularly important if you're on a plant-based diet as there are no sources of pre-formed vitamin A in plant foods, compared with omnivores who can get some pre-formed vitamin A from dairy products. Dark green leafy vegetables such as spinach and kale are also good sources of these carotenoid pigments, but the colour is just masked by the green colour of the pigment chlorophyll. Cool, huh? Orange fruits such as cantaloupe, mango and papaya are also good sources of beta-carotene.
Why all this talk about vitamin A? Because not only is it important for immunity and vision, but having a carotenoid-rich diet also gives your skin a beautiful golden glow, which was rated in one study as being more attractive than a tan. I appreciate this research immensely, as I am extremely pale - and hence unwilling to get a tan for the sake of being viewed as more attractive - but am more than happy to load up my plate with carrots, pumpkin and sweet potato.
NB/ You'll need to start this recipe the day beforehand (or early in the morning if you're making them at night) as the chickpeas need to soak for 12 hours.
Golden Chickpea Patties
Makes 12 patties
You will need:
- a food processor
- a potato masher
- a steamer basket and saucepan set-up or electric steaming appliance
- a large mixing bowl and wooden spoon
- a large baking tray (or 2) lined with baking paper
- 1 cup (200g/7oz) dried chickpeas (garbanzo beans), soaked in cold water for 12 hours and rinsed well
- 2x carrots (200g), peeled and roughly chopped
- 800g/1.75lbs pumpkin, skin and seeds removed and cut into 1 inch chunks
- 1 cup (90g/3oz) besan (chickpea) flour
- 1/2 cup (heaped) thinly sliced spring onions (scallions)
- 2 cups (250g/1/2 lb) shelled green peas (fresh or frozen)
- 1/2 cup finely chopped flat-leaf (continental) parsley
- 1/4 cup (35g) pepitas (pumpkin seeds), roughly chopped
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 tbsp ground turmeric
- To garnish: 2 tbsp sesame seeds
- Place the chopped carrot and pumpkin into a metal steamer basket over a saucepan of rapidly boiling water and cover with a lid. Steam through until very soft (15-20 minutes depending on the size of your pieces).
- While the veg are steaming, place the chickpeas into a food processor and run until they form a fine crumb. Tip the chickpeas into a large mixing bowl and add the spices (cumin, coriander and turmeric) and the besan flour. Stir with a wooden spoon until well combined. Add the spring onions, green peas, parsley and pepitas to the mixture and stir again.
- When the carrot and pumpkin are soft, remove from the heat and mash with a potato masher. Spoon the vegetables into the mixing bowl and mix using your hands until well combined.
- Place the mixture in the fridge to chill and firm up for at least 2 hours. This step is important!
- When you're ready to cook the patties, pre-heat the oven to 200 degrees Celsius (390 Fahrenheit) fan-forced or 220 degrees Celsius (430 Fahrenheit) conventional.
- Roll the mixture into large balls and flatten using your palms. Place on 1-2 baking tray/s lined with baking paper and sprinkle with the sesame seeds.
- Bake for 30 minutes on one side then remove from the oven and flip the patties over using a spatula. Return the patties to the oven and bake for a further 20 minutes, or until golden brown on top.
- Serve in a burger roll or with salad for a light lunch. Enjoy!
- Store in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months.