Chickpea Umami Burgers from Good For Your Gut | Chef AJ LIVE! with Desiree Nielsen, R.D.
3195 DELICIOUS DINNER RECIPES to support your weight loss: https://www.chefaj.com/5-delicious-low-fat-dinner-recipes
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Get the book here: https://www.amazon.com/dp/0735240647?tag=onamzchefajsh-20&linkCode=ssc&creativeASIN=0735240647&asc_item-id=amzn1.ideas.1GNPDCAG4A86S
Chickpea Umami Burgers Makes 6 burgers
I turned to the power of umami to make what I think are my most delicious burgers yet. The word umami in Japanese roughly translates to “savoury deliciousness,” which comes from a few amino acids naturally found in foods like sun-dried tomatoes, garlic, and soy sauce. Omega-3 fatty acids in walnuts and flaxseed help fight inflammation, while soluble fibre from beans and oats help regulate digestion and support beneficial bacteria in the gut. These soft, squishy, flavourful burgers are sure to be a hit with the family.
DAIRY-FREE • GLUTEN-FREE • HIGH-FODMAP • VEGAN
2 cups (500 mL) tightly packed baby spinach
medium shallot, roughly chopped
½ cup (125 mL) raw walnuts
⅓ cup (75 mL) sun-dried tomatoes in oil, drained and patted dry
cans (14 ounces/398 mL each) no-salt- added chickpeas (or 3 cups/750 mL cooked chickpeas)
½ cup (125 mL) gluten-free old-fashioned rolled oats
2 tablespoons (30 mL) nutritional yeast
2 tablespoons (30 mL) ground flaxseed
1 teaspoon (5 mL) ground cumin
1 teaspoon (5 mL) garlic powder
¾ teaspoon (3 mL) salt
½ teaspoon (2 mL) onion powder 2 tablespoons (30 mL) water, more
if needed
3 tablespoons (45 mL) extra-virgin olive oil, divided
1 tablespoon (15 mL) gluten-free tamari Zest of ½ lemon
FOR SERVING (OPTIONAL)
Gluten-free buns Spring salad mix Vegan mayonnaise Olive tapenade
Place the spinach in a colander over the sink. Slowly pour boiling water over the spinach to wilt it. Let sit to cool.
In a food processor, add the shallot, walnuts, and sun-dried tomatoes. Pulse until finely chopped. Add the chickpeas, rolled oats, nutritional yeast, flaxseed, cumin, garlic powder, salt, onion powder, water,
2 tablespoons (30 mL) of the olive oil, tamari, and lemon zest. Carefully squeeze all of the excess water from the spinach and add to the food processor. Pulse until about half the mixture looks like a paste, but you can still see plenty of distinct ingredients. You should be able to form a nice patty with ease. If the mixture is crumbly, pulse a bit more or add 1 to 2 tablespoons (15 to 30 mL) water, a bit at a time.
In a large nonstick skillet, heat the remaining 1 tablespoon (15 mL) olive oil over medium heat. Place the burgers in the pan and cook until a golden brown crust forms on the bottom, 3 to 4 minutes. Carefully flip and cook for another 3 to 4 minutes. The burgers will be soft and pleasantly squishy when warm, but they will firm up as they cool.
Serve the burgers with or without buns, layered with greens, a bit of vegan mayonnaise, and some olive tapenade, if using.
Tip If you want a more traditional, firmer burger texture, add ⅓ cup (75 mL) gluten-free bread crumbs. These burgers can be made ahead and refrigerated for up to 24 hours before cooking.
Desiree Nielsen is a registered dietitian and author of Good For Your Gut, a new gut health cookbook. Desiree runs a nutrition consulting practice with a focus on gut health and plant-centred diets in Vancouver Canada. She is the author of multiple books, including a plant-based cookbook called Eat More Plants: 100 Anti-inflammatory Plant-centred Recipes for Vibrant Living, and her new cookbook on gut health, Good For Your Gut: A Plant-based Digestive Health Guide and Nourishing Recipes for Living Well, both of which became instant National Bestsellers in Canada.
Desiree’s work has been featured in USA Today, Parade Magazine, People Magazine and she has appeared on LiveKindly as well as PLANTSTRONG podcast, The MindBodyGreen Podcast, KTLA and WGN Chicago. As the host of the evidence-informed wellness podcast, The Allsorts Podcast, she interviews leading experts on topics such as gut health, plant-based nutrition, and more.
Desiree's Website: https://desireerd.com/
On Instagram: https://www.instagram.com/desireenielsenrd/
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VIDEO CHAPTERS
00:00 Guest introduction and bio/plant-based journey
07:10 Chef AJ and viewer Q & A including how to get your kids to eat their veggies
42:33 Cooking demo - Chickpea Umami Burgers with continued Q & A
49:25 What Desiree eats in a day and cooking demo conclusion
55:20 Final thoughts and show wrap