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!
Melissa
I would love the challenge!!!!!!!! I was vegan for awhile, then went back to vegetarian, now trying to go back to vegan!!
Holly
To Naomi below: I had the same issue before I decided to ferment my own yogurt. I bought a yogurt maker for about $30 at Target Online. I buy unsweetened soy milk and found a local wholesale dairy supply distributor that sells non-dairy yogurt starter. So I can make my own yogurt, it saves about 50% of the cost AND you don’t throw away a yogurt cup every day!
Erika
I just found your blog and it s AMAZING! I’d love a copy of the 30 day vegan challenge! I would ultimately like to become 100% vegan.
Kimberly
I really love making my own veggie burgers and this is perfect! I never thought about adding tahini into the mix…can’t wait to try this out. 🙂
Denise Stillwell
I just found your site and am intrigued- I make my own version of chick pea fritters but this recipe looks much more substantial and satisfying. Just have to tweak it for gluten, soy, and dairy intolerances, but that shouldn’t be a problem. I can’t wait to try this and to make it for my doubting, non-veg friends. I’m also toying with the idea of veganism but am a bit afraid. The Challenge looks like a great way to dip a toe in! Thank you!
Amber Mortensen
I went vegan after Rip’s Engine 2 Diet in July. Your recipes are perfect for the Engine 2! I have already enjoyed the black bean burgers and can’t wait to mix it up with garbanzo beans! Yay
Kerri
Thanks for the recipe. Can’t wait to read the book.
Tanya Neumann
This looks so yummy!! Cant wait to try it! I would love to have this book…looks very informative. I am def a wannabe vegan.. cheese always gets me..grrrrrrrrr
Zarinah Washington
Id love to win this book! Any support on this new journey is lovely. Cant wait to try this recipe!
Robin
I would love to try this book. I am always looking for simple recipes to understand vegan cooking more and would love to try the challenge.
jennifer
Yum!!!!!!!
Caitlin Falls
These look amazing! I am planning to make them this week 🙂
Lori
I can’t wait to try this! My 4 year old son might even eat this! we shall see. thanks for all the great recipes.
Kelly Little
I have been a vegan for almost 3 years. If I were to win this book, it would be a gift for my mom and my aunt who are both widows and are really struggling with their weight. They also struggle with health problems which I have tried time and time again to tell them that veganism might help with! If I were to win this book (because I never win anything), maybe they would take it as a sign that this truly is the way to go or at least TRY for 30 days!!! I have made strides in getting them to eat healthier and more organic but I believe in my heart that they won’t be the best that they can be until they jump in the vegan pool 100%. Colleen has such a way with words that I know she can be the motivation that they need to give it a try for 30 days.
Jacki
I’m def trying these burgers! they look delicious!
My biggest challenge with vegan cooking is the huge (to me) amounts the recipes make. Altho we have a family of four, only two of us have substantial appetites (I’m a runner), and one of those two is only 3 years old. So, that’s one and half adults actually eating more than two bites of anything. 😉 I do like to have **some** leftovers but I don’t want to eat the same thing everyday for a whole week (and, I only have the tiniest of freezer space)! I wish recipes said not just how many people it served, but how much actual volume so I would know how to accurately divide the recipe.
In any case, I hope I win! We’ve been vegetarian for a while and are just starting out on our vegan journey….so exciting! Hopefully, I’ll also lose weight!
carol
This burger looks amazing ! So fresh and innovative, love the colors ! Its a must have in my recipe collection as I will be making these later on tonight just like your blog reads”Sinfully Delicious ” indeed !! Thanks for sharing Colleen’s recipe 🙂 !
Liz
I’ve been a vegetarian for 13 years and now want to go vegan. I would LOVE to win this book because I am a terrible cook!
Jennifer Carnes
Sounds delicious!
Sharon
Those burgers look amazing!!!
charles
Nice recipe, I am always looking for a good veggie burger recipe. I am not a huge fan of the store bought ones.
Great blog, and I would be happy to win the 30-day deal.
Stefania
Vegetarian for 13 years, I’m now on my way to become vegan. Love this recipe!
Maroulio Klironomos
wow! i love this recipe…ty. i love burgers
Nicole
I am pretty new to your blog but I’ve already made a couple recipes and loved them! I do admit I’ve added cheese to a few of them to please everyone in my house. I’ve been vegetarian for about 1 1/2 years and have a number of friends that have gone vegan, but I feel te same way about it possibly being too much for me. This book sounds great! 🙂
Teal
Once I realized that I was intolerant of wheat and dairy, the vegan way began to beckon. It is a difficult path to think about journeying down. My life is already so restricted… This recipe, like all with chickpeas, made me smile. When I told a good friend that I wouldn’t eat garbanzo beans because they look funny, he told me not to worry as hummus is made of chickpeas. ;D
Ann T
Susan,
You have totally inspired me as we moved from meat eaters > vegetarianism > to vegan. Our family originally started down this path for health reasons and your site was a wealth of knowledge that showed us making a change was not hard and even wonderfully delicious.
I have done the 21 day kickstart twice and am slowly bringing the family along with me.
Please accept my submission for receiving the 30-day vegan challenge!
Have a great day!!
Ann
Suzanne
I’ve used several recipes from this website. Hummus is a staple at our house. I will give this Chickpea burger a shot. Thanks.
Korine
I’ve been a vegetarian since 2000, and after discovering your website, I’ve slowly been incorporating more and more vegan recipes. I would love to try the 30 Day Vegan Challenge! Thank you for the wonderful recipe ideas! I can’t wait to try these chickpea burgers.
Cathy
YUM!!! These look (and sound) delish! I’m new to being a vegan – forced by increasingly severe allergies to animal products. Always looking for something quick and easy. Need that book! 🙂
Teal
Once I realized that I was intolerant of wheat and dairy, the vegan way began to beckon. It is a difficult path to think about journeying down. My life is already so restricted…
This recipe, like all with chickpeas, made me smile. When I told a good friend that I wouldn’t eat garbanzo beans because they look funny, he told me not to worry as hummus is made of chickpeas. ;D
Jennifer Guillory
My daughter has a rare genetic disorder that only allows 20% of fat a day or less so we are looking for recipes like this for her to eat!! Thanks so much for your site.
Cindy Ford
Looks super yummy!
Maggie
I’ve been lacto-ovo veg for many years, with frequent vegan meals, but I’ve never been able to make the full transition to veganism. Living in the South makes it especially hard, as eating out becomes nearly impossible. I would love to read this book and take the 30-day challenge. I hope I win, but if I don’t, I think I’ll buy it on your recommendation.
Sue Bair
Mmmmmmmmmmmmm, dinner!
Suzanne
My husband was diagnosed with diabetes in January. We have adapted a life change diet of practically no animal products, low vegetable source fat, and low glycemic index foods. He is off any diabetic medication and has great blood glucose readings. The doctor and dietician marvel at his stats. A1c was 5.9! I would love this vegan challeng cook book! ! ! !
heather
I am in the middle of a 10 day bikram challenge, this is going to be a tasty pick me upof protein!!!!
Lauren Suarez
Please register me to win a copy of the “30 day vegan challenge”! I’m a cheese addict and need help. : ). I’ve been a vegetarian for 20 years (when I was 8 I decided meat was gross) but it’s always been a struggle for me to cut out all the dairy. Thanks for all of your great recipes! I am def happier and healthier when I have a big pot of gold rush chili in my fridge.
MsSprat
Photo looks fabulous!
Dawn
I would love to win the cookbook. We have been wanting to vegan and need a way to get us started on this path. It has been too hard to come up with ideas everyday and not have to run out for fast food and junk that is bad for us. Thank you for your recipe. I plan to make it this weekend!
Christy Batterson
I’m very interested in vegan/vegetarian recipes and making the shift over. Having a plan laid out would be wonderful!
m harshman
this looks really yummy!