Inspired by falafel, these chickpea burgers are much healthier since they forgo the deep-frying typical of this Middle Eastern staple.
I was a vegetarian for six years before I became a vegan, and before I made the change, I thought that being vegan was just more than I was able to do. I had been inspired by Diet for a New America when I first became vegetarian, and though I agreed with the ethics of veganism, I made excuses for years before I decided to give it a real try. Finally, I made a deal with myself to eat a vegan diet for a month just to see if I could do it. I stocked up on soymilk, only available in the “big city” 60 miles away, and cooked all of my meals at home because there were no vegan-friendly restaurants in my small town.
At the end of the month, I had lost weight and I felt better than I had in years. Unfortunately (or perhaps fortunately, as it turns out) I decided to celebrate making it through the month by ordering a veggie pizza with cheese. My stomach revolted. Cramps, frequent dashes to the bathroom, and an embarrassing churning in my gut spoke to me in a way my month of good health had not, and I realized, finally, that my body was better off on a vegan diet. I made the change and never looked back.
If Colleen Patrick-Goudreau‘s new book, The 30-Day Vegan Challenge, had been around in the early 1990’s, maybe it wouldn’t have taken me so long to give veganism a chance, and maybe I would have been equipped with enough delicious recipes that I wouldn’t have wanted to “reward” myself with that pizza. Colleen believes that many people give up on veganism because that same perception that I had–that it’s too hard–holds them back. But with the right support, information, and guidance, they’d find that changing their diet is not as difficult as they feared. The 30-Day Vegan Challenge provides that support, answering every question a new vegan is likely to have and addressing every possible challenge, from how to eat when traveling to how to deal with social situations.
Because The 30-Day Vegan Challenge is meant to be a guidebook for future vegans, the recipes are easy and are perfect for those who are new to vegan cooking. Colleen hand-picked favorites from her previous cookbooks, and they include everything from scrambled tofu (and a great primer on how to use the different types of tofu) to chocolate mousse. Most recipes do use some oil, but Colleen points out that you can reduce it by sauteing in water instead.
The photographs are gorgeously shot and styled, and if you were in any doubt as to the deliciousness of vegan cooking, you will be convinced by the beauty of the photos alone. The book is divided into 30 days’ worth of subjects so that you can read each one as you go or jump ahead to to a chapter like “Celebrating the Holidays” or “Packing Lunches for School and Work” as you need it.
I chose to make Colleen’s Chickpea Burgers with Tahini Sauce for our weekend “Sandwich Night,” and they were a big hit. My husband and daughter enjoyed the burgers on hamburger buns while I ate mine in pita bread. They were very flavorful and the tahini sauce gave them a great tang. If you’re gluten-free, try replacing the bread crumbs with gluten-free crumbs, oatmeal, or quinoa flakes.
Colleen's Chickpea Burgers with Tahini Sauce
Ingredients
- 1 15-ounce can chickpeas (or 1 1/2 cups cooked), drained and rinsed
- 1 yellow onion , finely chopped
- 3 cloves garlic , minced
- 1/4 cup chopped fresh parsley
- 2 tablespoons tahini
- 1 1/2-2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1/4 teaspoon cayenne pepper
- 1 teaspoon lemon juice
- 1 teaspoon baking powder
- 1 cup plain bread crumbs
- 4 buns or pita pockets
Instructions
- Heat the oven to 400 degrees.
- Pulse the chickpeas in a food processor until thick and pasty. (You may mash them by hand, but it is a little more labor- intensive and time- consuming.) Transfer to a medium- size bowl.
- To the bowl, add the onion, garlic, parsley, tahini, cumin, coriander, salt, black pepper, cayenne pepper, lemon juice, and baking powder. Slowly add the bread crumbs until the mixture holds together. Add more bread crumbs, as needed. Shape into patties.
- Place on a nonstick cookie sheet and bake for 10–12 minutes, or until golden brown on the bottom. Using a spatula, flip each patty over, and cook for 10–12 minutes more until the other side is golden brown. Remove from the oven. Alternatively, you may fry the patties with a little oil in a pan on the stovetop.
- While the burgers are cooking, make the tahini sauce, below.
Notes
Nutritional info is approximate.
Colleen’s tahini sauce is lighter than most because it’s based on non-dairy yogurt. Be sure to use plain, unsweetened yogurt for best results.
Tahini Sauce
Ingredients
- 1 6-ounce container plain nondairy yogurt (I used 3/4 cup Wildwood Soy Yogurt)
- 1-2 tablespoons tahini
- 1/2 cucumber , peeled, seeded, and finely chopped
- 1-2 teaspoons lemon juice
- 1 teaspoon finely minced fresh parsley
- Salt and pepper to taste
Instructions
- In a small bowl combine the yogurt, tahini, cucumber, lemon juice, parsley, salt, and pepper to taste. Chill for at least 30 minutes, and serve with the chickpea burgers, along with lettuce, tomato, and onion on a bun or in a pita pocket.
Notes
Nutritional info is approximate.
More Vegan Burger Recipes
If you’re not in the mood for chickpea burgers, try one of my favorite burgers below. You can also find all of my burger recipes here.
- Simple Black Bean Burger
- Barbecue Black-Eyed Pea Burgers
- Savory Lentil-Mushroom Burgers
- African-Inspired Sweet Potato and Black Bean Burgers
- Red Bean-Chipotle Veggie Burgers
It’s been fun reviewing vegan books for the past three weeks, but I’m ready to get back to creating my own recipes. I’ll be back soon with a new one!
Please pin and share!
Ellie
I’m a vegan “newbie,” but I’ve always loved chick peas! I can’t wait to try this recipe!
Naomi
i’ve read your blog for years – its been really great for making our diet healthier, & more varied. The only trouble i have is that i can’t get plain non-dairy yoghurt. what would you recommend instead? i’ve made sour cream/ mayo from blended silken tofu, but it still has a bit of that tofu taste in the background. thanks
SusanV
I would probably try 1/3 cup of silken tofu and 1/3 cup of non-dairy milk and just increase the lemon juice and, possibly, the tahini. I know what you mean about the tofu taste, but I’ve found that adding tahini or cashew butter really cuts down on it.
Carry
Have you tried boiling your tofu before making it into sour cream / mayo? Sometimes that helps take away the tofu taste.
Mia J
I loooove vegetarian/vegan burgers, can’t wait to try this. I’d also love a copy of The 30-Day Vegan Challenge! I’m definitely intimidated by the idea of going vegan, but definitely want to make the transition eventually. Of course, your site has already helped guide me in the right direction!
Renata
Hi there,
What type of breadcrumbs did you use?
Thanks!
Renata
SusanV
I used plain soft breadcrumbs made by processing two slices of whole-grain bread.
Ginger
I wonder if this recipe would make yummy neat balls? Anyway it looks great. I’ve been on an all plant diet for a couple years and love it. Your blog always has great recipes and pictures I can smell.
Emily Harrison
” though I agreed with the ethics of veganism, I made excuses for years before I decided to give it a real try.” Pretty much sums up where I’m at. Maybe this book can push me over the edge? These burgers look great!
Claire
Hi Susan,
I have been vegetarian since June of this year and it is going great.. but I am having trouble switching to a vegan diet. Like you said, I know that based on the reasons I am vegetarian I really should be vegan, but I am having a hard time making the leap. All of this to say, I would love to be entered into your drawing – I have been thinking that a one month committment might be the way to get started!
Thanks!!
Claire
Stephanie
Exciting! I’ve had this cookbook on my Amazon wishlist for awhile. I am a vegetarian and have been doing a lot of vegan cooking (thanks to you and other healthy vegan websites/bloggers) but there are just some things I find “too hard” to work around. I would be really interested to see what she has to say in this book.
Chelsea
I’d love a copy of the 30 day vegan challenge. I have been toying with this idea for years, but haven’t yet … Will it be too hard? Will my family revolt? Anything to help this transition would be appreciated! Can’t wait to try the “burgers” this week! Thank you!
Tara
This is just what I need! My story totally aligns with yours… I’ve been vegetarian for 6 years, but I’m REALLY good at making excuses for why I can’t just transition to veganism. I want to, and I’ve tried, but I’ve always gone back to my dairy-eating ways. This book would be awesome!
Christy
I have been vegetarian for awhile, and am trying to implement vegan changes, but it’s been tricky! I would love to win a copy of this book.
susan mandio
i would love to check out colleen’s book…we are going vegan after a summer of bbq, parties and company….after just 3 days i already feel the difference…love your site
Tara D.
I have been trying to go vegan for a long time. I think a book like the 30 day vegan challenge would be very helpful!
Amy
I would love to win the book! I try hard to be vegan but haven’t been so successful yet- I could use the support and the “challenge”–for me it is challenging!
Thanks, Susan 🙂
Tricia
This couldn’t have come at a better time for me! I’ve been reading The China Study and am wanting to make a major change in my diet. I also learned a lot about the raw food lifestyle. I just started a raw challenge and am on Day 2. Broke down at dinner and had some homemade tomato basil soup and homemade bread. My husband won’t go this route with me, but I think he’ll go vegan.
I hope I win!
Renata
Thanks so much, I want to stay in accordance with the recipe so I’m on target with my calories… I only have ezekial bread in the house so I should go get some different bread, do you have a favorite?
SusanV
I think Ezekial would work fine. I just use generic whole-grain bread–the only vegan bread I can find in my local grocery store.
Cheryl
I would love to win a copy of this book. I’m not 100% veggie yet but I would like to go vegan one day. My biggest ‘excuse’ right now is that my friends and family already think I’m weird enough. I’d love to have some really delicious recipes to serve them (and me, of course)!
Those burgers look so good! I’m putting them on the menu for this week.
Barbara
I am very inspired to try vegan completely…. cutting out animal meat, dairy, and eggs last April has turned my body and mind around to a more balanced being! However, I can’t seem to give up fish and a bit of fowl now and then. I would like to try vegan for 30 days!
Pricilla
I’d SO love a copy of this book! I’ve been vacillating over making the commitment to a vegan diet but I keep making excuses. Gotta try those chickpea burgers though!
Brenda W.
I’ve been vegan for over 30 years now, but my last experience with cheese was similar to yours, Susan!! I’m not sure how it had been since I’d last had any dairy … not that long, and I was still in the vegetarian to vegan stage, taking my time getting to vegan.
But friends at work ordered a pizza, including a veggie one (with lots of cheese of course), and I had two pieces. I’m sure they tasted good, but all I remember was the 3 days of the worst sore throat and congestion I’ve ever had in my whole life!! I’ve been 100% vegan from then on (since dairy was my only animal product that I was still eating by then).
Sometimes the worst experiences are the ones that keep us on track!
Thanks for this review … looks like I’m putting another cookbook on my wish list!!
Alexandria Lewis
Still trying to commit to being vegan but I still lapse from time to time 🙁 this is a great recipe and I cannot wait to try it!!
Heidi
So, I’ve definitely been contemplating a vegan diet due to recent health problems. I religiously read your blog and utilize your recipes, but I haven’t been able to make the switch, in full, yet. The book would be a great motivator!
anastasia gentles
ok. i am going to try some of the recipes on your sight, have been looking at them for the last few days and want to give veganism a try. thankful for your website because as you pointed out above support is a big deal! i am single and live with my mother who has decided she is going to watch how i do then join if i do well…no pressure! i would love that as she is tied to cholesterol lowering meds and has a family history of heart disease that i think this lifestyle change would help. i am also a physician and would love to be able to tell my patients, “you can do it and there is help out there for you!” thanks for the support ! i’ll keep reading and trying your recipes!
Anne
Thanks so much for all of your wonderful recipes! I haven’t made the jump to veganism yet for the very reasons you mention, but I’m trying to incorporate as many vegan recipes into my diet as possible and this burger looks amazing. Keep up the good work!
Stephanie Winsor
I would like to be in the drawing – we try to be mostly vegetarian, and follow Dean Ornish’s Heart Reversal plan……but I would like to try vegan. Especially after trying your delicious recipes!
Ally
Sounds like an interesting book. I’d love to see if it could give me the final push I need. I’ve been a vegetarian for half of my life, don’t eat eggs or drink cow milk… I’d surely be a vegan already if it weren’t for cheese. Do all vegetarians say that? Kinda like omnis and bacon? I took a peek on Amazon, lots of rave reviews. I’m adding it to my wishlist.
Sheila
I have been following the eat to live plan for about 2 weeks and have really enjoyed your site. Would this recipe be something that could fit in with the eat to live program? I was thinking I could wrap the burger in a large lettuce leaf instead of bread. Also, I would love a copy of the 30 day vegan book. I have really enjoyed the change in my diet and have been surprised that I don’t miss eating meat at all. I need all the vegan cookbooks I can find because I don’t currently have any in my house.
SusanV
If you’re avoiding bread, replace the bread crumbs with quick oatmeal. I ate one on top of a salad and it was a great addition.
Carolyn at Eat. Live. Be Well
Hi Susan. Thanks for sharing. Do the burgers stay together?
Thanks! Carolyn
SusanV
Mine were a little crumbly but the canned chickpeas I used were very dr. I had to put the mixture in the food processor with a couple tablespoons of water and blend them a little to get them to hold together. I didn’t need the full cup of breadcrumbs.
T_Bun
Hi Susan,
I’ve been reading and have been inspired by your blog for years now. As a vegetarian, I’ve been trying to incorporate more vegan recipes in our meals. Thanks for sharing all of your great ideas with us!
Nikki
I’ve been a fan of your website for a few months now after doing a Google search to look for healthy and low fat vegan recipes. I’ve been dabbling with the idea of going vegan for quite some time now and go through days/weeks when I’ll be all into it and then get back into some type of dairy or something. I rarely, if ever, eat any type of meat anymore, but on occasion will have dairy mostly because many of the dairy substitutes seem very low in nutritional value and high in fat. I’m drawn to your blog because you post recipes like I would make them – healthy, whole foods with minimal processed ingredients and low fat/fat free! Thank you so much for sharing everything you’ve learned with us! And thank you for being so generous to share a copy of the 30 Day Vegan Challenge with a few of us lucky readers!!
whitney
I’d love to win this!
Sandi Hemming, RD LD
Would love to have a copy of Colleen’s new book. I so enjoy her podcasts. Have eaten vegetarian for many years, time to take the plunge!
Melissa
I would love a copy of this book. I’m not sure if you would consider me a vegan or not as I stopped eating meat and dairy in March to address a medical issue and I am not sure whether this is a permanent change for me or not. I’ve been doing tons of research but have been unable to get this book out of the library due to the demand. I promise that if you give me this book, it will benefit lots of people as I will share it with all of the people who ask my husband and I what we are doing to lose weight and are seriously interested in learning how they can eat this way, too!
Rebecca
This recipie looks great! A copy of 30 day vegan challnge would be an awsome help to getting over those first difficult obsticales. Love your site 🙂
Jayne
I have been married to a vegetarian for the past 32 years. Me eating meat and he not. This past year may husband had numerous health issues and it was suggested that he start a vegan diet. It has been two weeks and since I do want him to remain healthy I am trying to follow the diet also. Your website has been a blessing since he was also told to use no added oils to his diet. The 30 vegan challenge book would be a positive step in the right direction for my family’s overall health and well-being.
Trish B.
I would love to have the30 Day Vegan Challenge. I need to lose weight alot of weight and have been toying with the idea of going vegan. I am not sure what to eat or what I need to make sure I eat. there are so many mixed messages out there about what to eat but I have been watching some videos and the food industry is scary and definitely not telling the public the truth about whats in our food. I am going to try the chickpea burger recipe. I am glad I have your website Thank You Trish
Alex
I would love to win a copy of the 30-Day Vegan Challenge!
Renee Greene
Thanks for sharing this…I can’t wait to try the recipe…I have been a vegetarian since 1979 and would like to “try” going vegan. My 24 year old son became vegan a year ago and I always seek out vegan recipes and enjoy making, and eating them.. If I had just a bit more direction and more recipes, I might be ready to make the change. I have recently tried to make some vegan changes over the past few weeks and have enjoyed the days that I have done so… Thanks for giving me an opportunity to take a 30 day challenge.
Jess
I just past my 6 year mark as a vegetarian and have been trying to slowly make the move to veganism. My only problems are eggs! Tofu scrambles are delicious, but I really love fried eggs. And I can never resist trying a homemade baked good that someone offers me, even if I know it’s probably loaded with butter and eggs and that I could easily make my own vegan version.
If I were able to get through a month, I’m sure the change to being vegan would hold. After all, after only two weeks of being vegetarian I just knew that I would stick with it.
Haylie
These burgers look awesome!
I follow your blog, and other Vegan blogs, and I do occasionally cook vegan, my biggest problem is getting it to stick. Since our son was born my husband isn’t convinced my vegetarianism is ok, so in honesty I havent been very faithful, and my health is the one suffering, this book looks exactly like something that may convince him otherwise. Any and all recipes I have tried of hers have been amazing! Thanks for the great giveaway and the awesome blog!