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!
Jenn
I had a very similar experience! I decided I would try going vegan for one month at my five year vegetarian anniversary. The week before my vegan month began, I ate all my favorite cheese and dairy laden foods as a kind of “last hurrah” (I had a feeling the change would be permanent). I tried to be very aware of how those foods made me feel, and I realized I didn’t feel good at all after eating such heavy meals. It made it a lot easier to stick with the new vegan diet for good. Now I have been vegan for a year and I feel great!
P.S. The burgers look great!
sara
omg– this looks so good. i need easy meals to make. need to get back to healthy eating.
Angela
I’m wanting to move my family into an even more vegan diet (we eat a little bit of cheese and other dairy) and would love a new cookbook. Does anyone know of a “hard cheese” substitute that I can make at home? The store bought ones are so expensive….
lisa
I’m a new vegetarian and am currently looking into being a vegan. I am looking for some inspiration and I think the giveaway book is a great start. I am so glad I found your blog!
Julie
I also have been a vegetarian for several years and have just recently started reading about veganism and I really want to transition! Like you, I always thought I wouldn’t be able to do it, but I know now that I can. Thanks for entering me in the contest and for sharing the recipe! 🙂
Rachel
Hi, I enjoy your website and have tried several recipes. I am vegetarian but cook a lot of vegan dishes. I would love to have a basic vegan cookbook.
Thank you!
Shannon
I have been inspired to go vegan because of your blog. Making this recipe for dinner tonight! Can’t wait and would love the cookbook!
Toby
I’m ready to take the vegan challenge! I’ve been headed that direction for the last year and just need to make the commitment. If it was just me it’d be easy – the issue is I have to get my husband to play nice. Wish he’d do the challenge too!
Lianne95519
I have really enjoyed your blog and my introduction to vegan eating. I have cooked many meals and see improvement in my sleep and weight. I would love a copy of the 30 day vegan challenge. I hope I am a lucky winner. thanks Susan for all you share.
Dawna Hill
I am a desperate vegatarian. I am also a dialysis patient waiting for a kidney transplant. At one time I was a vegan for 3 months. My health actually improved dramatically as a dialysis patient and a vegan. But, three months was the end of my veganism. I know it’s defitnately possible to improve one’s health as a vegan and a dialysis patient. But the problem that exists is my inability to stay on the diet permanently. I don’t know if I lack will-power or information. I am desperate to improve myself to ready myself for a successful transplant. I am fairly young and so desire that transplant. I want to do anything I can to make that transplant successful. I do remember just how miraculous those changes were in the improvement of my health when I was a Vegan for those three months. I am confused just how to make the changes permanent. If Colleen’s book has the information I need to become a successful transplant patient, I would hope to be one of the winners. What I am experiencing is of upmost urgency and importance in my life. Thank you, Susan, from the bottom of my heart for all that you have done for people interested in Veganism. You are absolutely the best.
Dawna
Jenn
I started eating vegan 10 days ago but I’m in search of some great beginner recipes. This book sounds like the perfect solution!
Colleen
I SO remember that book “Diet for a New America”. I became a vegetarian
due to that book. For many years I was a vegetarian and I think I got burned out from family, friends all hassling me to eat meat. I couldn’t eat at anyones house, restaurants in the 70’s, 80’s and even 90’s is was hard. So I gave in and started eating meat about 10 yrs ago. I always have vegetarism on my mind and so far this month I’m pretty much completely vegetarian. I’d LOVE to be Vegan cause I think that’s where it’s at but I honestly don’t know where to start. It’s hard enough trying to remember recipes for no meat meals. I use alot of your recipes and I appreciate it. I’ve joined yahoo groups to get ideas. Nice thing is now days it’s so much easier to be a vegan and I’m excited about it.
Colleen
Jonianne
Love your website. Am newly vegetarian….would love to try the 30 day vegan challenge! Would love to review that book.
astrid morgan
I am trying very VERY hard to make the switch. It is not easy after years of mainstream cooking, so a helping hand in this book would be very welcome : ) GO PLANTS!!!!!!!!!!!!!!
Karen N.
I would love to try veganism with the 30 day challenge, especially since I can’t afford to buy the book right now 🙂
Amy
This sounds like a GREAT book – the more I read about vegan eating, the more I push myself in that direction. I am still somewhat omni, but largely cook vegan for myself (I find it easier, in general). There are specific facets of my diet that keep me from going totally veg/vegan, so would love to get my hands on it to get even more ideas as I head down that path.
Kim
Sounds great. I’ve been vegetarian for just over 6 months but haven’t been able to make that leap to vegan.
Thane Thiele
I would love a chance at winning this book!! It sounds wonderful!!
Lee Anne
On my 3rd Day!!! Still trying to find my way around ….Thank you for sharing!!!
Pamela
The chickpea burger looks yummy! I just finished reading The China Study and would love to have a copy of Colleen’s book to help me get started. I just recently found your website and am having fun exploring!
Rick Fairbanks
This looks great. Can’t wait to try it!!
Eliz Staeheli
Thank you so much for your website! Vegan or vegetarian, or just good food, it’s all important in the steps we take to taking care of ourselves!
I’m holding back on veganism–a little afraid of the B12 thing. But, I guess I can take a supplement :).
Jordana
Hi,
I have been talking about going vegan for a few months now. I am down to eating meat only once a month or so if I am out to eat and starved. I would love a copy of this book. Hopefully it would help me bridge the gap to cruelty free eating.
Cheryl
Can’t wait to this.
Lisa Gould
I already follow a near vegan diet… once in a great while I eat honey… but I want to eat better and go 100%!
Kate
I love colleen 30 day vegan challenge is the only book I dont have!
Jessica Silva
Hi,
These burgers look so good! I simply love beans of all kinds. I eat vegetarian and have gone vegan from time to time, however baking with eggs seems to be the hardest to give up.
_Jessica
Deanna
I’m attempting to be vegan. A program to follow and show you how to do things right would make things easier.
Michele Combest
This recipe sounds delicious.
Lisa
I am preparing to change to a vegan diet. Not only do I have a love for animals, but am also battling Rhuematoid Arthritis. Through research I have learned that a vegan diet may help reduce RA symptoms. I think Colleen’s new book will help me with my new chapter in life.
Alysha swan
I’m wanting riverine journey of being vegan and I feel this book would be a great kick off tool. Like you I have cut dairy out of my system in the past and the way my body reacted when i incorporates it back into my diet my body went crazy. I really hope I win!!!!!
Jennifer DeSimone
I could really relate to your story about “celebrating” 30 days of veganism by eating a pizza! I decided to try going completely vegan and gluten free after advice from a friend who asked me to watch “Forks Over Knives”. I went “cold turkey” (no pun intended!) for a week. I have Crohn’s disease so I have an unfortunate relationship with the toilet anyway. However, during that vegan week, I felt amazingly great! I wasn’t convinced that it was the vegan diet, so I tested it after only a week by eating non-vegan foods and I was immediately running for nearest toilet! So, started over again. Feeling great and WILL NOT be testing it again!! Can’t wait to try yummy new recipes!! Thanks!
Emily B.
I’ve been a vegetarian for 12 years and just recently became a vegan. I am a volunteer of The Gentle Barn where Ellen and Portia DeGeneres help out. I was bottlefeeding their two cows, Holy and Madonna, and I looked into their eyes and I thought about what they would have endured if they were forced into the dairy industry. I decided that was it! Now, I’m a vegan and am very proud to be one! This site is such a wonderful discovery. I can’t wait to explore recipes. It’s quite exciting! Thank you so much for all you do! :o)
Theresa
I’ve been vegetarian for two years and I don’t miss eating meat. I do miss the simplicity of it but not enough to go back. I’d love a copy of The 30-Day Vegan Challenge! I’m definitely intimidated by the idea of going vegan, dairy (cheese) is such a staple in my diet…
Linda Cronin
I am ready! The tahini sauce won me over to give it a try ( and your encouragement !)
Lorrie
These look so very good!!! Love alternative burgers!!! Thanks!
Samantha
These look delicious! I have recently fallen off the vegan train and my insides are not happy with the decision. Will try these to put me back on track 🙂 Thanks!
Renata
Hi! I would love to be entered into the drawing for Colleen’s book. It looks like it is such a nice way to be introduced to the Vegan Lifestyle! Thanks!
daphne jones
Yum!! I will def. try this 🙂
Karen
The recipe looks wonderful! Thanks for the discussion about the book. Have been meaning to move from vegetarian to vegan for some time, but have some of the exact concerns listed above.
Chris T.
I cannot wait to try out this recipe -looks delish! I am also a “newbie”, but love learining all there is to know about being a vegan. The health benefits alone are so worth it! thanks & someday maybe I’ll have my own recipe on this site “-)