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!
Carriethecutie
October 11, 2011 at 9:45 pmThis is just what I’ve been looking for: a sort of guidebook to push me into veganland. I know what I want to do, but have been stuck and at a loss for inspiration to change mine and my family’s diet. This would be a real boon. By the way, I first discovered your site when searching for healthy okra recipes and found your roasted okra recipe.
Tina
October 11, 2011 at 9:51 pmI hate to admit this, but I’ve been trying to go vegan for 3 years! I have trouble even staying on the vegetarian bandwagon. I hope the recipes in this book are tasty and hearty enough that I can pass them off on my family without mentioning the “v” word, which they thoroughly rebel against. If so, I would buy the book. Thanks.
Claire
October 11, 2011 at 9:53 pmI’m a vegetarian who has thrown the idea of going vegan around…but it definitely seems inconvenient. Also, I love cheese 🙂 That would be painful to give up. But I guess it’s probably more plausible than I think it is. Put me in that drawing:)
Heather Bolestridge
October 11, 2011 at 9:58 pmMy husband and I have eating a mostly vegetarian diet for a couple of months now… we have been heading toward the vegan route, but find ourselves head first in a bowl of queso once a week because we our just unable to fully commit for some reason. We know the benefits, we know the importance – we just haven’t yet gotten over that last hump to do it completely once and for all.
The other issue we find ourselves dealing with is that we are both athletes (don’t let the queso fool you! we train hard and really try to eat well) and we find it difficult to get the protein we feel we need. Can athletes truly be vegan? We follow a couple who are (Scott Jurick etc…) but we just aren’t sure how to do it ourselves.
Thank you for the post – these burgers look awesome!
celyn
October 11, 2011 at 10:17 pmI’m vegan already so don’t count this as an entry (and I met you at VVC!), but I wanted to comment on how beautiful and delicious that chickpea burger looks.
Jessie
October 11, 2011 at 10:20 pmThis book looks delightful, and like the perfect introduction to veganism. I’ve been vegetarian for years, but always thought being vegan would just be too hard. Maybe this would change my mind!
Shannon O.
October 11, 2011 at 10:23 pmI’m going to enter for my boyfriend. I’ve been vegan for a year and he went vegetarian when I went vegan but he just can’t seem to stay off cheese. Also he never cooks anymore because he says he doesn’t know how to cook vegan even though he’s watched me cook vegan many times. So I think this book could really help him out and I love Colleen’s podcast and her “The Joy of Vegan Baking” cookbook.
Cathy Tippin
October 11, 2011 at 10:26 pmHi Susan…your recipes have been an enormous help in my transitioning first from meat to vegetarian, and now from veg to vegan. I startled my doctor by reversing my diabetes in 3 months; and now my dear husband has joined me in this journey. I am 58 and he is 61, so it was no small feat after a lifetime of the S.A.D. diet. I would love to have the “30 day vegan challenge”, so, am throwing my hat in the ring. Thank you for all your efforts!
Cathy
Kristy
October 11, 2011 at 10:36 pmMy husband has been vegan for 10 years, and I have been vegetarian for 5. I’d love to give the full vegan a chance for 30 days, so please count me in in your contest! Thanks!
Daisy McFadden
October 11, 2011 at 10:42 pmHi,
My name is Daisy and I want to take the 30 day challenge. Problem is I don’t like to cook and fuss in the kitchen and I am wheat and gluten intolerant. The amount of research and time is overwelming and I don’t know where to start. Please help.
Diane
October 11, 2011 at 11:31 pmI am definitely ready for the 30 day challenge! I have been vegetarian for 11 years and considering going vegan recently. These look scrumptious!
Braidy
October 12, 2011 at 12:26 amHi Susan! I have been reading your blog since May since I decided to become a vegetarian. Most of my family thought I was crazy to cut meat out of my diet, but the longer I live without meat, the more reasons I find to not ever eat it again. I’m a 20-something and have been living in Vienna, Austria for the past few months as an au pair, but will come home for the holidays and am nervous to tell my parents and the rest of my family that I am seriously considering becoming vegan! The more I read about nutrition, the more I am convinced it is really the way humans should be eating (this from a girl who used to think even vegetarians were strange)! I am getting better at finding ‘exotic’ products like tofu and tahini, etc. which make my efforts at living vegan easier, but it is frustrating to find all of the vegan friendly American products in my online searches like Earthbalance butter and non dairy yogurt which, as far as I can tell, don’t exist over here! Luckily, I can deal with a little frustration in the kitchen, but I feel like I have to consistently deal with ‘vegan failure’ in social settings. I just can’t say no to cheese!!! Maybe one day I’ll succeed at a 30 day challange of my own and have an experience like yours to give up dairy for good!
I’d love to be entered into the drawing (and potentially recieve the book at my Chicago address) and gain what sounds like a valuable source of knowledge and support. Even if I don’t win the book, I really appreciated hearing your history. If you were able to make the switch while living in a town that didn’t even have soy milk, maybe there is hope for me after all!
Thanks!
Angela
October 12, 2011 at 3:35 pmWe lived outside Valencia, Spain for three months during the Fall of 2005. We had access to an amazing soymilk that was an orange/mango? mix. I believe it was from a German company. You may have better luck finding health foods at Bogenhofen (sp) Adventist School outside Vienna or contacting one of the Seventh-day Adventist Churches or schools (not sure how many there are in Vienna). Just a thought… Good luck!
Darryll Johnson
October 12, 2011 at 2:05 amI would love to win a copy of the 30 day Vegan Challenge. I have tried a few different online vegetarian and vegan boot camps and etc. with no luck. Then I ran across the The 30 day Vegan Challenge online and have been thinking if it would be the key to me making the final change. I am so happy to hear your raving review. When it comes from someone I trust and admire its a pleasant confirmation that it may be just what I’m looking for. Keeping my fingers & toes crossed. Thank you. Darryll
Arielle (Your Vegan Girlfriend)
October 12, 2011 at 3:19 amDO you think this would work with gluten-free bread crumbs like brown rice ones? LOVE this recipe, thanks Susan!!
SusanV
October 12, 2011 at 7:32 amI think gluten-free crumbs would work fine. Hope you enjoy it!
Cindy
October 12, 2011 at 3:56 amHi Susan,
I am a new reader of yours and was excited about this post and offer! Would love a copy of Colleen’s book. I am making a huge effort in our home to incorporate vegan cooking into our lives, but hubby isn’t quite on board yet so it’s a struggle. My two-year-old, however, loves all things veggie, fruits, beans and grains. My goal is better health for my family (my husband and I could both lose weight) and of course model the healthiest behavior for our son. I wish to establish the best eating habits for his body for life, and want him to grow up knowing nutritional excellence! Thanks for you time and for your site, what an inspiration you are! 🙂
Delora Kraus
October 12, 2011 at 3:59 amHi Susan:
My husband and I are new vegetarians and want to be vegan; so I would love to be one of the two people who win the 30 day challenge cookbook! Please enter my name and I so enjoy your site.
Thanks, Delora
Ali
October 12, 2011 at 5:17 amThe burger is mouth watering. Looks really good. Congrats for finally been a vegan, its really hard with all the foods around and I know most people won’t be able to, i been one of them 🙂 great post.
B'klynHeart
October 12, 2011 at 5:38 amYour pictures are amazing… well, so are the recipes you’ve posted. Every one a hit so far.
I’ve recently leaned into the vegan lifestyle and between your recipes and others, I have not looked back yet. I purchased this book recently for more support on the change, and I think you’ve bumped this recipe up in my queue! Thank you … for all you do!
(Thank you for the tip on the pizza btw: I started WW a couple of years ago and went months without Doritos. I made a single-serve bag last for a half hour of enjoyment; my stomach made it last a couple of hours of … the opposite of enjoyment! Not that I’m looking to look back, but it’s nice to know what I’d see if I did!)
sara
October 12, 2011 at 6:45 amI would love to win a copy of the cookbook. I have been a vegetarian since January of this year, and need some helpful hints to completely switch to a vegan lifestyle. I think if I had more recipes and ideas for vegan dishes, I could educate friends and family who roll their eyes at me when I say “no thanks, I’m a vegetarian” that a meatless diet is actually really tasty – and healthy. Thank you for your website!! It has been so helpful and inspiring, and your faithful reader’s comments have helped so much too!!
Andrea Boddam
October 12, 2011 at 7:21 amI’ve been a vegetarian for over 5 years now… but the thought of becoming a vegan has always been a little daunting. If it will help with the transition (as well as give me that little push to jump in with both feet) I would certainly love a copy of the book!
LarkBunting
October 12, 2011 at 7:37 amHave been vegetarian for years, but still struggle with my weight. Maybe vegan is the way to go. The recipe looks great – will definitely try it.
Joyce
October 12, 2011 at 7:59 amMy husband and I went vegetarian 5 weeks ago and have been contemplating moving toward a vegan diet for health reasons. This burger looks delicious…. maybe it’s the first step for us. Trying it tonight!
Katie
October 12, 2011 at 8:04 amI’ve been a vegetarian for 13 years and do not keep dairy or eggs in my home, but have always been afraid to take the “plunge” into veganism. I would LOVE a copy of this book to give me the push to go vegan!
Dawn
October 12, 2011 at 8:32 amI am enjoying these posts of “reviews”. Most of the recipes I have made since beginning my journey have been from your website.
I don’t think I qualify for a book as I have been almost-all-the-way vegan for a few months now. I have no holdbacks in truth but I have not researched flavorings, etc to determine their origin. I am trying to eat whole, identifiable foods anyway and cut out processed ones as much as possible. I know I have felt better. Your story of the cheese pizza and your body basically rebelling against it is kind of like my story of how I finally decided to start eating a plant-based diet. I helped some friends move after their home was damaged by the storm in April here in Birmingham. We all had barbecue from a local restaurant afterwards for dinner. I had a “normal” portion plate with some chicken, some pork, slaw, beans, and relish. It was tasty, yes. But immediately after eating it I wished I hadn’t. I just felt icky. And that icky feeling persisted for three days. Three full days later I felt I had just eaten that plate of food and it was still in my stomach.
I thought –this is bad. I can’t keep doing this. I had eaten a vegetarian diet for a few weeks. Some cheese. No milk. And then that plate of food was the push I needed. I also thought it would stretch and grow my cooking skills. Has it? most definitely.
I made soy yogurt again per the method here on your blog. I will post a comment on that page to as it may help others that try it for the first time.
But it turned out very well. Thanks again for your inspiration!!
Phoenix Ostermann
October 12, 2011 at 8:57 amThis recipe looks terrific and very kid-friendly which is always a pre-requisite in our house! I have done a 6 week vegan challenge before and felt so good inside and out while doing it – I need new inspiration to try again and this book would do it!
Emily
October 12, 2011 at 8:59 ami’ve been thinking about it for ages and following and cooking from your blog for awhile now! i dream of vegan oat bars… 🙂
Maryp
October 12, 2011 at 8:59 amWe are brand new “trying to be” vegans after reading Esselstyn’s book and the engine 2 book. I found you b/c as as a new orleanian, rb&r was the first thing I thought of, and your blog popped right up with a search. I hope I win! Could use all the help we can get!
Tiffany
October 12, 2011 at 9:00 amI would love to win a copy of the 30 day vegan challenge. I am always looking for healthy recipes for my family.
Danielle Baurer
October 12, 2011 at 9:00 amI’ve been a vegetarian for 14 years and this year I started doing vegan Mondays. I’m a bit weary of making the full transition because I love cheese so much. Doing a 30 day challenge would be useful to me I think!
kim amstutz
October 12, 2011 at 9:01 amI love trying new clean recipes and totally love your site. I am considering vegan and would love to know more. I have several friends who are on gluten free for health reasons and like being able to make and share recipes with them. Chickpeas are an amazing versatile veg, cant wait to try this recipe! Thanks for all you do!
Theresa
October 12, 2011 at 9:02 amThank you so much for sharing this recipe! I love chickpeas – and I can’t wait to try out this recipe. I’d love a chance to win Colleen’s book – thanks for the opportunity!!! 🙂
Julee
October 12, 2011 at 9:05 amThe Chickpea Burger looks amazing! I’m trying a vegan diet and would like to find more recipes that my family will eat…
Jennifer
October 12, 2011 at 9:06 amI want to go vegan, I just can’t seem to wrap my head around it. It’s intimidating to cut so much out at once. Thanks for the chance to win this book!
Bridget Mikolajczak
October 12, 2011 at 9:09 amHello! I have dabbled with vegetarianism and eat meat fairly sparingly now. I’d love to take on a 30 day vegan challenge with a book of guidelines. Thanks for offering this!!
Julia
October 12, 2011 at 9:09 amI too have been thinking of going vegan – I have given up dairy as a separate food (cheese, milk) but still eat it “in” things – this is just what I need! (plus I love a good book!) This recipe is just up my alley too! Thanks!
Jennifer
October 12, 2011 at 9:11 amI have been flirting with the idea a veganism for awhile now. This book could be a great kickstart.
Nicole
October 12, 2011 at 9:11 amI’m a vegetarian/vegan sometimer. Before we moved into our new home, we cleared out all of processed foods and started eating a vegetarian lifestyle. We (my boyfriend, son and I) felt better and were on the path to losing weight. Then I found this page (thanks to my “sister in law” who is vegan) and gave a few items a try. LOVED THEM! Now fast forward 2 years…..we live in our “new” home, out in the country and we’re back to eating meat and total processed food. We jump back and forth TRYING to eat healthy. Really we do. Our latest failure (haha) was the RAWgust. Trying to eat only raw fruits and veggies for the month of august. We lost 10 lbs in 6 days!!!! Unfortunetly, thats also how long the healthy kick lasted. I couldn’t believe how expensive it was to eat like that! (We live off of one income.) ANYWAY! Susan I love your blogs and when I get into a “kick” I try a lot of your recipes. And I’d LOVE to win this book and give Vegan cooking a 30 day try!!
(see you soon on FB!!!)
Katie Martin
October 12, 2011 at 9:12 amI would love to go vegan but definitely need some recipes to help!!!
Missi Timcoe
October 12, 2011 at 9:13 amHi, my daughter & I have been vegetarians for about 3yrs now, I have thought several times about switching to vegan but thought it would be very difficult. I never realised how many recipes there are out there! I would love to have a copy of that book 🙂
Alex
October 12, 2011 at 9:14 amHaha…I’m glad to see I’m not the only would-be-vegan-if-it-weren’t-for-cheese! I don’t really eat cheese by itself, but it’s such a fabulous addition to many things. I would love a copy of this book to help me kick my cheese addiction and truly do what’s best for my body.