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!
Erika F.
Hello!
I’ve been reading your blog for a while now and “like” you on Facebook and that’s how I came across your 30-Day Vegan Challenge Giveaway. 🙂
I think it’s funny that you posted this entry when you did because I have been going back and forth about becoming vegan for a few weeks now. I’ve been vegetarian for 10 years and just can’t seem to commit myself to being a full-fledged vegan. I know that I am blessed now because of all the great information out there (as opposed to, say, even 10 years ago), but I still feel intimidated by the pressures of being vegan (I’m a single girl in her late 20’s and don’t have the luxuries or the budget to prepare homemade foods all the time), how hard I feel it may be (I don’t really have a veggie support group) – and the fact that I DO love my cheese (aww)!
Anyway, I would really love to get my hands on a copy of the 30-Day Vegan Challenge and give it a go. But no matter what happens, I’ll continue to be a follower! 🙂
Thanks for all the great recipes and insight!
Claudia Sandoval
I have been vegan for about four years now. It really isnt as hard as it seems. It’s just a matter of learning how to find the right foods and re train your body. I couldnt be happier or feel healthier The challenge for me is that my family still eat non vegan. I would love a recipe book I can make some appetizing meals from that would change their minds. My recipes are mostly trial and error. Slowly and little by little I have tried to exclude the meat from their diet. I have tried other black bean burger recipes but I absolutely love chickpeas. So when I saw this I was super excited! Love, love, loved it. Thank you soo much for sharing. Great with Ezequiel bread.
Katie
I am a new low-fat-vegan convert, and would LOVE to win “The 30-Day Vegan Challenge”.
Watching Food, Inc. and Forks Over Knives provided the inspiration to give this way of eating a try. It’s the positive change in the way I “feel” that is the true motivation to continue. I am looking for ideas and recipes to make meals tasty and interesting, and feel blessed to have found your blog and website. Thank you, Susan!
Kim in NashVegas
Hi Susan! I’m currently reading Dr. Barnard’s book on reversing diabetes utilizing a vegan diet. My husband is diabetic and is somewhat open to doing a vegan diet “test run”. I think Colleen book would be the perfect tool for navigating this trial period! I currently eat a primarily plant based diet but have not made the transition to veganism. I’m looking forward to it. Thanks for doing this!
Iris Miller
Yes please! I would love to win the recipe book and take the 30 day challenge.
I think I can!
thanks again for posting so many delicious recipes!
Iris
Heather Nicole
I have been eating about 85% meat free since January 1st, and have gone through a few week to ten days vegan stints. I have a hard time with it, I live in a small town with no vegetarian friendly let alone vegan places, and have failed when I get tired of cooking all the time. My partner is on board for meatless maybe 2 days a week, but it’s hard cooking two separate meals most days, and many epic fails. I would love the inspiration for a 30 day challenge, which I would love to do, and a cookbook would make it soooo much easier. I have a “vegan recipes to try” favorites folder on my laptop, but when it comes time to throw together something to eat when I don’t have a meal plan for the day, I still pick up my file folder which is less animal friendly. I’d love to win the book, and am definitely interested in the challenge, just need a little push in the right direction. The only dairy I eat currently is cheese, if I could get over that hump, life would be grand!
Inna Strelchik
Please enter me in the contest to win the 30-Day Vegan Challenge book! Thank you!!
Bonnie
Hello – our family is vegetarian. We have tried a vegan diet, but only for a month or so. Our difficulties are with cheese, eggs and yogurt (especially cheese) – we already drink soy milk. I believe that a low-fat, low sugar vegan diet is the healthiest way to eat. My husband and I quit sugar a few weeks ago and I can’t believe how much more energy I have. I would like to enter the drawing for the cookbook as it may help us move more toward a vegan diet.
I love this website and many of our favorite dishes come from your website – thanks for your wonderful recipes and stories.
Jody
I am a vegetarian but have been thinking of going vegan for quite some time. It seems overwhelming to me because I have 2 small children who are not big veggie eaters. I could use some inspiration and it seems like this book might do the trick! Thanks so much. I am a huge fan of your blog!
Caroline Foley
How inspirational! I’ve been a vegetarian for a long time, but I’ve also always thought veganism would be too difficult for me. Please enter me in the drawing for the free book! I’d love to give it a try!
Nicole
Hi,
I would love this book! I’ve been a vegetarian for years and my sister recently became a vegan. I’ve been reading your site for a few months now and I’m seriously contemplating becoming vegan. (In face, I’m trying it out for a week!)
Thank you!
Nicole
Phoebe Figalilly
I’ve been trying to embrace veganism for some time now. Your blog is a great help, but I’m sure Colleen’s book would help me overcome some of my biggest obstacles: cheese and buying lunch at work! Thanks for all you do.
J
I’d love to learn about dealing with social situations and family who aren’t vegan.
Alisha Sauer
I’d love to win a copy of the book! I have been cooking vegan dishes for years, but haven’t made the leap to completely cut out dairy, meat, and eggs from my diet.
Jamie S.
This book sounds so appealing, particularly to someone like me who got lost along the way of veganism. I’ve been vegetarian for about 20 years now, and *was* vegan for half that time. I’ve been longing to return to veganism, particularly since I was at my healthiest (both fitness/weight and how I looked/felt) while vegan. These days, I’ve developed type 2 diabetes and heart issues, and have gained about 100 lbs since my time as a vegan…and I’m only 35! A kick in the pants is definitely needed here, obviously, and though I’ve heard my body loud and clear, I don’t do what I need to do to get myself healthy (going vegan again). This book would certainly help guide me back to the path of being vegan.
And, I’d be remiss if I didn’t say how much I love your blog, website, and recipes! Thanks so much for existing. 🙂
Sara
I’m vegetarian, but do eat most of my meals vegan. It would be great to win this book and extend my repertoire!
Linda Meziere
I was a vegan for a few years and it was so hard in the small farming town where I live so I slipped into vegetarianism. It’s easier but I felt much better when I was eating vegan. I think it’s time to try again.
Cathy
Hi, I would LOVE to win a copy of this cookbook.
I began my gluten free, sugar free, vegan way of life early this September, and love reading your blog.
I have several health issues, from autoimmune to severe stomach/colon disorders. The last procedure I had my doctor told me that he is wanting to remove my colon to see if that would help with the colonic inertia and gastroparesis. I am NOT wanting to have my colon removed, and I am really wanting to see if the gf vegan diet can improve my health, and keep me from this surgery. I would be so excited and put the cookbook to good use if you picked me 🙂
neca
Sounds like a great recipe. I’ve been trying to go 100% for quite some time, but haven’t quite made it yet. Sounds like an awesome book!
Kym Kleinsmith
I’m grateful to have found your blog and Facebook page. Thanks very much for all the great information and beautiful photos. BTW, I’m sticking my toe into the Vegan pond, so winning a copy of The 30-Day Vegan Challenge may be the push I need to jump in. Either way, I’m glad I found you. Thanks!
Nancy Goodman
Would love a copy! Took it out of the library and enjoyed it!
Gina Jackson
That chickpea burger looks heavenly! I will be making this. I’m a vegetarian who eats mostly vegan but need help totally evolving. I would love to win that book!
Nicky S.
I am not vegan or vegetarian – but am always intrigued by the concept. I’m always up for a new challenge though – so I’m in! 30 days of vegan eating here I come!
Maria Stuart
I have been toying with the idea of going Vegan for a few months. A couple of my close friends have made the switch and feel great and have lost weight. I usually make it for a day and then cave in to my old habits! I keep thinking next week will be the one where I make it. Even for a week or a month, like you.
The chickpea burgers look amazing! Thank you for posting!
dot
been a vegetarian for 20 years now. if you have a way to make vegan food easy, i’ll give it a try
Sandra Manley
Chickpea burgers are so wonderful!
I have been a vegetarian for 3 years, and I have been talking with my very friendly vegan buddies to try to think about starting in November. I have always loved our vegan Fakesgiving, which my friends and I always made 100% Vegan with a capital V for our vegan friends. This time, I want to give all of November a go.
Thank you for the opportunity to enter! I will be checkin’ out the blog 🙂
Heather
Would love this book! Always struggling to stay with this new Vegan lifestyle… so a 30 day challange might just put me on the straigh and narrow!!!
Thanks!
Rita Rogers
Have been trying veganism and thriving. Love your site. Interested in recipes without soy products which seem to be the vegan staple.
Thanks for all your work.
Rita
Christina Walldren
Thank you for the beautiful blog! I often feel “held back” as well, though I know I feel better when I do eliminate animal products from my diet. I’d love to read Colleen’s book!
Lauren Farquhar
I’ve enjoyed being a vegetarian for 6 years. I’ve always felt that the vegan diet aligns better with my ethical reasons for giving up meat, but have struggled to commit. Primarily because of the extra effort and a few things I think I would miss eating. I found your blog when I was participating in a dinner co-op with two vegans and really enjoy the recipes I’ve found here. I’d love to check out Colleen’s book!
taylor
I would love this vegan cookbook! Hopefully it could motivate me to eat healthier!
Marissa T.
Hi, I’m brand new to vegetarianism & am considering veganism, but am stuck on what to cook for my family (they still eat meat/dairy). It’s a constant challenge! Would love a copy of the book!
Thanks,
Marissa T.
Laina
I’m sitting on the fence between vegetarianism and veganism. I would love to get a copy of this book to explore veganism more, I have been toying with veganism for awhile and would like more insight on making the switch.
Heidi
We’ve compromised, somewhat, at “vegan during the week, relax on the weekends when at friends’ house/out of the house.” This is of course light-years better than we used to eat, but I wish we were 100%. I’d love to see how she could push us over that hump!
Cheryl R
I’d love to win a copy of The 30-Day Vegan Challenge. I know I feel better when I stay away from dairy, but haven’t made the effort to become vegan yet.
Niki
I would love to win this and try out new vegan recipes!
Amalia
Looks like a great burger! I was vegetarian for a while & try not to eat much meat now. However I have been giving into temptation a lot lately. This book seems like just what I need to get me back on track! Thanks for sharing!
Jordan
These burgers look absolutely delicious! I love any and all things with chickpeas. Anywho, I can relate to alot of the other commenters who are struggling to transition into the vegan lifestyle. I have been dipping my toe in it for awhile but never made the full plunge. I have a horrible digestive system (inherited from my dad. thanks dad.) and am lactose intolerant. I can really tell a difference when I am eating mostly vegan meals vs when I don’t. It’s especially difficult considering that my family is the furthest thing from vegan. Seriously, they have the worst. eating. habits. ever. I would love for them to be able to see the difference that a change in their diet would make in their overall health and energy, buuut I just havent been able to get my butt in gear. I guess this is my (very long) way of saying that I would l-o-v-e to try this thirty day challenge book and I (and my tummy) would be very grateful. 🙂
Kim B.
Hi Susan,
I would love to be entered into your drawing for Colleen’s book. I’ve been vegetarian for several years, and have really wanted to take the next step to veganism. I know that with an extensive family history of breast cancer and cardiac disease it’s the best thing for me, but have been daunted by eliminating dairy. I’m ready to take the 30 day challenge.
Thanks, Kim
debbie wenzel
Thank you for helping me stay on track. I’ve fallen of the wagon a time or two when I first became a vegitarian. When I found your site I adored the way you spoke to your readers. I felt as if a girlfriend was guiding me along. I’m 51 years YOUNG and feel so much better than I did in my 30″s. I am very interested in becomming a vegan and would like to receive a copy of Colleen’s book. I even have my husband enjoying your wonderful dishes. Though he is still a meat eater. Not as much. I’m working on him. :0) Enjoy your day, Debbie Wenzel