Chicken Chickpea Burgers

 Print

Plant-based proteins added to your every day foods help to stretch your grocery dollar!

I don’t know about you, but I continue to be shocked at the cost of groceries every time I hit the checkout. To cope with these rising prices, we’ve been looking for creative ways to stretch our meals without sacrificing taste or nutrition.

One of our favourite strategies is incorporating more plant-based proteins as part of our regular meals. Not only are plant-based proteins easier on the wallet than most meats, but they are nutritional powerhouses.

Plant-based proteins help stretch our grocery budget

Here are some ways we have stretched our grocery budget with plant-based proteins:

• I’ve added 1/2 cup of red lentils and 1/2 cup of split peas to a pot of chorizo sausage & vegetable soup (affectionately known as Chrissy’s Soup, a fellow hockey mom and creator of this recipe).
• When we are cooking ground meat for spaghetti or tacos, we also chop up a block of firm tofu. Tofu takes on the taste of what you prepare it with.
• Mr Energize has a secret chicken burger recipe that is half onion and chick peas, and half ground chicken. It is a winning, no-complaint meal. A newsletter subscriber requested this recipe be shared, so I am writing up the recipe below.

Why plant-based proteins work:

• Boosts Satiety: The extra protein and fiber found in plant-based foods made each portion more filling.
• Meal Extension: Plant-based boosters add bulk to the recipe, effectively “extending the life” of the meal so we have extra servings for the week.
• Seamless Integration: Red lentils, in particular, tend to break down and thicken broth, adding a lovely texture without changing the flavor profile.When chickpeas are blended with other veggies and then added to the burger, they are tasteless and not noticeable.

If you’re looking to lower your grocery bill, try “bulking up” your favourite stews, taco fillings, or pasta sauces with a handful of plant-based proteins.

Chicken Chickpea Burgers

This recipe below is for Chicken Chickpea Burgers. Mr Energize is much more of a creative soul in the kitchen than I am (I prefer the guidance of a recipe!). He created this recipe after trying a mooseburger that was filled with lots of veggies. It piqued his interest to explore different ways to incorporate veggies into his burgers. Then he tried to make an all chickpea burger, which ended up falling apart. The mixture of chicken, chickpeas and veggies was the winning combination!

5 from 1 reviews

Chicken Chickpea Burgers

 

Save Print

Prep time

10 mins

Cook time

30 mins

Total time

40 mins

 

This Chicken Chickpea burger is fast to make and tasty to eat. It is a winner of a dinner for the whole family.

Author: Energize Nutrition

Recipe type: dinner, lunch

Serves: 8-10

Ingredients

• 2 pounds (908 g) ground chicken
• 1 can chickpeas (19 ounces), drained & rinsed
• 1 onion, chopped
• 1.5 cups mushrooms
• 2 tbsp EVOO (extra virgin olive oil)
• 1 tbsp Montreal Chicken Spice (can substitute with garlic, paprika and pepper)
• 2 tbsp panko

Instructions

1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper. Lightly mist with vegetable oil spray. Set aside.
2. Place ground chicken in a large bowl.
3. In a food processor, pulse together chickpeas and onion until combined (but not smooth). Add to the large bowl.
4. Add mushrooms to the food processor. Pulse until coarsely ground. Add to the large bowl, along with oil, Montreal chicken spice and panko.
5. Knead together until all ingredients are combined. Form into patties. Place on a prepared baking sheet. Bake for 30 minutes. Serve with cheese and other burger toppings as desired.

3.5.3251