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!
kira
I have always wanted to become vegan, but always get tempted by dairy around breakfast time, and pizza time. This challenge might be just the kick I need to get going!!
Jennifer Meyer
Chick peas are my FAVE. I can’t wait to make this!
I’m in a family of complete carnivores but I’ve been dabbling in the vegetarian/vegan recipe world for a long time. I’m totally in to taking this challenge!!
Kristina Buentello
I’m an occassional vegan. I have found that many recipes are so labor intensive, but this sounds so easy! I’m definitely going to try it tonight! Thanks!
Natalie
I have been trying to become vegan for a year now. Like you, my stomach revolts with cheese.
Katie
I’m always looking for a good burger recipe! Thanks.
I would also love a copy of this book. I’ve been trying to go vegan for about a year, but with no luck. I keep slipping and eating dairy. Mainly in the forms of cheese pizza and macaroni and cheese. I feel I’m vegan at heart, and need some help making the full switch.
Carol
This recipe and the book sound fantastic!! I have been loving your site!!
Kim Carmody
I have been a vegetarian for 1 1/2 years now and I have considered going Vegan but have not pursued because I feel it is going to be very time consuming. Plus I am not sure how to be Vegan when my family is not. The other reason I have resisted is that I am always on the go and stopping to grab a quick meal somewhere is difficult. I think this book could help!
I love your blog and have made several of the meals. I cannot wait to try the chick pea burger! Also I am in love with the VitaMix! It is awesome!!
Danielle
Wow, those sound delicious. I’d love to win the book to find more vegan alternatives; I would love to go fully vegan but sometimes feel at a loss for new recipes.
Kelly
Hello! I am a former vegetarian who went back to meat after marrying a good ol’ Southern boy. I thought that a lifestyle without meat wouldn’t really be an option anymore.
However, I have spoken to my husband about a healthier lifestyle, and we are currently doing a one-week vegan “detox” together. I love the idea of being so concientious about my diet, and I love how I feel. But I am nervous about the idea of continuing on the vegan path. Can I get enough protein? Calcium? Can I be social without appearing pretentious?
Your blog and recipes are great, and I can’t wait to read more!
Cynthia
I’ve been a vegetarian since Nov of last year for health purposes after reading Eat to Live. I stumbled across your blog then, as I was frantically searching for recipes online (love your blog!). In the last year, I’ve attempted to live a vegan lifestyle, but it tends to be short-lived as I find it challenging when things get busy and with social pressures. I need help! I would be so grateful for the 30-day Vegan book. 🙂
Susan Ellis
I have thought about going vegan myself and I am in the same boat being miles away from a decent grocery store. If you can do it, I can do it! Thanks!
Vail
Looking forward to trying the ‘burgers’; I’m so grateful for your site Susan, and having a safe place to come for ideas 🙂 Since I have fallen off the wagon of late, I am also glad to take the 30 day challenge and get back on, so please Consider me in!
Cristie Bolt
I have been waffling on going vegan for a long time – I am buying Colleen’s book today on my Kindle thanks to your suggestion. It’s time!
Cristie Bolt
forgot that the point is to win the book, how’s that for enthusiastic?
tabitha
i am new to being vegetarian but am wanting to go vegan , your recipe looks soo good
Elizabeth Moore
I have been considering/trying/working up to veganism from vegetarianism for a while now but haven’t been able to make the leap. This book looks great! And so do these burgers. Will have to try.
Padma
Wow. I so want to become a total vegan. Not very successful so far. But I will.
Jackie
I’m also a newbie, following a vegan diet since March and it’s one of the best things I’ve ever done for myself. I no longer crave sweets. I’m not foraging for more food after meals because I’m still hungry. I’m re-energized to try new foods and new recipes (I couldn’t live without your blog, Susan!). I would love to be part of the 30-Day Challenge drawing. I feel I still have so much to learn!
Faith
I recently “liked” your page and have been reading for a week or so now. My fiance and I are looking to become vegan after watching “Forks over Knives” and also for health reasons as well. We are having a hard time starting as well as sticking to it completely and would love the opportunity to learn more from you!
Angela
Hi,
I too feel much better when eating vegan, but I’m having trouble making the transition, and can use all the help I can get.
Thanks for all the wonderful recipes – they are the part that makes it easier!
Blessings,
Angela
Dave R
Sounds great. Now let me win the book lol
Toni
I would love to win this book! I’ve been experimenting with vegan diet for months but just can’t seem to make the total jump.
Jessica
I have been a vegetarian since 1986, and I would love to take the 30 day vegan challenge! I recently had a baby, and this is a perfect time for me to learn how to eat healthier. A lot of people think that all vegetarians are healthy, and that’s not the case. I welcome a challenge to eat healthier and vegan!
Holly Drummond
Love chickpeas..hope’n my famy will enjoy this recipe. We are really trying to eat more healthy and get back to basic natural foods.
Elizabeth
I’ve been veggie for almost four years and toying with going vegan for almost as long, but I just can’t seem to stay away from dairy – that’s where I get almost all of my protein, even though I know I shouldn’t! I would love a copy of the book to help me finally go vegan for good – thanks so much for your generosity.
Sarah
I’m READY, READY, READY to try the 30 day challenge!!! Thanks for your commitment to sharing with others, Fantastic!!!
Emily
I think the recipe looks delicious (as are the others you have posted and I have made) and I love the idea of the 30 day challenge. I’ve been experimenting with being a vegan, but resistance from my children and husband keep setting me back. I keep thinking if I can get the right recipes (but probably really just the right mindset), it will all come together. Great blog and great recipes!
Jamie
Hi!! I’m pretty new to this site, as I’m slowly starting to look at vegan recipes and wondering a bit about them. My wife and I are from a very heavy meat and potatoes type of background and have recently reached our breaking point and decided to change our lives with diet and exercise. I’ve been dabbling with vegetarian recipes and a few vegan ones as well, and we are enjoying the changeover so far, but I still feel a little lost with it. I’m a professional chef and was trained in the classics, but even our healthy recipes in school were animal based. I feel like your book would really help me (and my wife) to get where we want to be and open the floodgates to the lifestyle we want. Thanks for listening to me ramble. I really enjoy reading your recipes and posts, thank you for sharing your wisdom and experience.
Diane Heimsoth
Hi! I would love to get in on a chance to win your 30-day Vegan Challenge book! I made the switch to vegetarianism a few years ago and never looked back. Now I’m dabbling in the idea of making the switch to becoming Vegan. I’m doing all my homework and getting my ingredients and meal plans ready so I don’t just rely upon pasta and junk, but true veggies, greens and healthy foods. I run a large gym in my area and people are always inquiring about vegetarianism….now I wonder if I can get myself to Vegan, maybe they’d take that next step with me…together! Thanks for your time.
Elana
My sister, roommate and I (all vegetarians) have already been trying to do one-day-a-week vegan. Part of what makes it hard is not being able to find easy, yummy recipes! I would love to do the challenge if I had a great cookbook to help me out.
Rebecca
Your story is strangely similar to mine. Just change the 6 vegetarian years to 13, the month of trial to 5 weeks. My two slices of pizza gave me an instant gut-ache, fatigue, headache and gurgling for 2 days. The “pizza incident” happened just last week, so I am a newbie vegan and loving it!!! I feel better then I have felt in years!!! Can’t believe I thought this would be hard and not worth the change…I was so wrong and glad to admit it!
Nikki Weldon
I have been a vegetarian for 20 years and have in the past year been thinking about being vegan. Intellectually, I know the health, environmental, and animal welfare benefits. But I can’t seem to free myself from cheese pizza, Breyer’s ice cream, and Grandma’s mac and cheese. I also find it hard to find purely vegan grocery items. Even the “veggie” cheese I bought contains milk. I definitely need to find easy, kid friendly vegan recipes so my family can take the next step.
Stacy
I’ve been vegetarian now for 20 years! I’ve tried and tried to make the switch to vegan now for about a year and a half. Having a hard time finding enough recipes that I love, are easy to make and affordable.
Tanya
I am vegetarian, but not vegan. Would love to have a reason to try it out for a month! Those burgers looks amazing! Thanks!
Jessica
This looks delicious! I’m slowly transitioning into eating more like a vegan…would love to be entered into the contest! 🙂
Jessica
Sandra Murphy
I have been a vegetarian/ vegan on & off for several years along with sharing these methods of eating with my two youngest grown children. The biggest difficulty we have come up against is the convenience factor. It is hard to take the time to cook from scratch when you can so readily pick up fast food. Also being a diabetic has been a bit of a challenge as well as boredom when it comes to vegan fake hamburger patties and such. Helpful hints and strategies would be more than welcome. Thank you.
260Oakley
I’ve been a vegetarian for years, though lately I’ve been trying more vegan recipes (like yours). Maybe this book would help me get past the “gray, gritty, non-dairy yogurt” stumbling block that keeps me from totally committing to a vegan diet!
Tressa Mann
I became vegetarian about 1 1/2 years ago, and have been making excuses since then as to why I haven’t yet been able to completely go vegan. I desperately want to make the total transition, but like you, I am in an area of the country that has absolutely no vegan support so I am forced to cook for myself or not eat vegan (I’m in West Texas). I’ve never been much of a cook but have already learned a lot from your blog and recipes. I would love to have a copy of this book! Please enter me in your drawing.
Thanks for all that you do 🙂
Tressa
mickey
i am very interested in the book, and your recipes are great, thanks!
Autumn
The book looks fabulous, and the chickpea burger looks absolutely delicious. I grew up a vegetarian and somewhere in my teens ventured into becoming an omnivore. After I hit 30, my health started hitting many bumps along the way. I was diagnosed with an auoto-immune disorder and experienced many shortcomings because of it. I tried Dr. McDougal’s 7 day plan and stuck to a vegan based diet for nearly a year, and felt great the entire time – I lost weight, I had more energy, and most importantly, I felt healthy. Unfortunately, I started a job where I work long hours and order food in a lot, I fell back on planning meals, and slipped back into my bad eating habits. I so want this book for the motivation to return me to the way of eating which promotes health and well-being. Thanks for your review and intriduction of this book to your followers.