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Green Burgers

Over the last few weeks I’ve been creating some delicious green meals and juices that help nourish the body and  just make you feel great !  My green burgers take about 5 minutes to mix up and they are perfect hot out of the oven or cold as part of your lunch time salad.  Hubby loves to eat them with a side of cinnamon roasted sweet potato, smashed avocado and a generous drizzle of lime – I throw them into my garden salad made with lots of leafy greens, avocado and a drizzle of  parsley + mint salsa verde.

What’s good about them:
Pistachios are high in the minerals potassium and magnesium to help nourish the nervous system when under stress. Green peas are loaded with antioxidants and anti-inflammatory nutrients. They are a great source of Vitamin A, K + folate,  fibre and packed with protein as well as iron for energy metabolism. Chickpeas are high in both protein + fibre that help keep blood sugars steady and control insulin output.

100 g pistachio nuts
1 x 400 g tins chickpeas,  (garbanzo beans) well drained (225 g drained weight) (see notes on endanami + broad beans)
100 g (1 cup) green peas fresh or frozen
2 bunches coriander, chopped (see notes)
50 g baby spinach leaves
4 spring Onion, finely sliced
2 tablespoons tahini (sesame seed paste)
generous grind of black pepper
2 tablespoons tamari soy sauce

Grind the pistachio nuts coarsely for 10  seconds in your food processor.
Add the drained chickpeas,  green peas, coriander, spinach, spring onion and pulse again until combined.
Add the tahini, pepper and tamari.
Pulse again until combined. You should have an awesome green vegetable mix that comes together when pressed.
Form into 10  burgers.
Coat with pumpkin seeds for garnish if you like for presentation.
Drizzle or brush tops with a little olive oil and bake in a moderate 180 C oven for 20 minutes until heated through and golden.
Serve with a large green salad, fresh lime + salsa or roasted sweet potato wedges.

Nutrition per burger: (recipe makes 10 burgers)
Protein: 5 g
Total fat: 8 g
Saturated: 0.9 g
Carbs: 5.8 g
Sodium: 104 mg
Fibre: 3.5 g
kilojoules: 481
Calories: 115

NOTES:
These burgers keep in the fridge uncooked for up to 3 days.  Yes they can be frozen. Yay !
You can also cook in a pan over a low heat with a little olive oil until golden.
Stuff into lettuce cups + top with thick natural yoghurt, avo and tomato chilli salsa for  the most amazing soft shell tacos.
Endanami soy beans or broad beans can be used in place of the chickpeas.

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35 Responses to “Green Burgers”
  1. Patrycja says:

    Hi Teresa, great recipe, do you put spinach into the food processor?

  2. Tessa says:

    Hi Teresa

    Can’t eat pistachios so can you suggest another nut, walnuts maybe? Can’t think of another green nut.

    Many thanks

  3. Jodie says:

    Decided to give chickpeas a chance back in my life. Think I mentioned ODing on them! Pretty much eyeballed everything and subbed braggs aminos for the tamari, used only 1 tbl. Of that and zested a lemon just because… Going to refrigerate for a bit. Do you think if I put pumpkin seeds on the outside and pan fry with a little coconut oil will work? I like the crispy outside on any if my veg burgers. Or do you think seeds will burn, because I can just eliminate them. Thanks for another wonderful recipe!

  4. Sonja says:

    Hi Teresa,

    I’m fairly new to your site, and so far I’m really impressed with your recipe ideas. Tried one already and it was delish!.
    So I am keen to get a repertoire going using a lot of your recipes as the go to ones when I need to make something that will be a sure thing!
    I have a question about the burgers above though, our family all hates coriander with a vengeance, so is there another herb I can substitute here that will not compromise the flavour?
    Cheers

  5. Judy says:

    Teresa, I just need to say thank you for all your amazing recipe ideas. I really appreciate your blog. You keep me healthier I am sure.

  6. Erin says:

    Hi Teresa, I dislike peas – but do you think that broadbeans would go just as well in this mix?

  7. Steph says:

    Hi Teresa, can the burgers be frozen?
    Thanks for a great site!

  8. Sophie says:

    Could you make these on a sunday and freeze them so you could eat them throughout the week?

  9. Fiona says:

    Woul soy beans work ?? This looks great but I just can’t digest chickpeas!

  10. Barbara says:

    Hi Teresa, just made your Green Burgers tonight. They are so yummy. Froze half.

  11. Jane says:

    SOOO tasty. Used walnuts and almonds(no pistachios in the pantry), and a clove of garlic(no onions either). Delicious!

  12. Kelly says:

    Yum! Another winner :) Thanks so much.

  13. Kath says:

    What a fab recipe.. So easy and quick to make. Thank you!

  14. Laura K says:

    I made these for dinner the other night and I have to say, they were divine! Even my partner (who traditionally forgoes any meal that does not include meat) loved them! I served them with a side salsa of cucumber, tomato, avocado and goats fetta. Just want to say thank you Teresa as the recipes you deliver are amazing – just bought the 80/20 book and am so excited to keep experimenting with your different recipes!

  15. Michelle says:

    Hi there,

    I made these Burgers and they were fab. the only trouble I had was them staying together. I was wondering if I blended them to much and that’s why they didnt form as burgers better. I love your web site, its so good to see fresh healthy food being cooked. Ive been eating very boring food since i started to east clean, but know I have so many beautiful meals to choose from.

    Thanks

    Michelle

    • Hey Michelle – you need to make these in a food processor – If you blend – do this is small amounts and only smash….you want the mix to have texture. …Add a little more tahini if you need it to come together more…hope this helps Tx :)

  16. Nya says:

    I just want to tell you that I’m so excited about your fantastic recipes. I’m gluten free and this is just so wonderful to find such interesting healthy combinations of nuts, grains and veges. I make your quinoa and banana pancakes every weekend now and my kids love them. THANKYOU! I’ve just ordered both of your books :) Best wishes, Nya x

  17. MegT says:

    Green burgers for dinner tonight – really easy, yummy and the pumpkin seeds make them look a bit spesh. They kind of reminded me a bit of falafel but with lots of veggies snuck in. Will definitely make again.

  18. Katrin Helmreich says:

    Hi Teresa, I would love to make these, but have gut issues and cannot eat legumes. Sigh…yes, boring…could you suggest what I could substitute for the chickpeas? I would appreciate your thoughts. Many thanks.

  19. Jodie says:

    Wanted to thank you again for this versatile recipe. This time I used all edamame instead of peas and garbanzo’s. Threw in a cup of cooked quinoa. Used 1/2 miso 1/2 tahini and then switched the tamari to mirin. Even before I baked them, they tasted great. I just love these as a healthy protein snack and everyone loves when I bring them to work. Eating green and loving it!!!

  20. Caitlin says:

    what is another good nut you can use in place of pistachios?

  21. Emma Lyle says:

    Hey Teresa, Im celiac and my gut was pretty damaged before it was diagnosed so I find chickpeas hard to digest. Could I use butter or cannelini beans instead? Also are you a friend or foe of vegetable enzyme tablets with meals? Is there a natural food alternative to aid digestion the same way? Thanks very much and Merry Christmas, em :)

    • YES you can. Cannelini beans are great in this: Red papaya is a lovely natural digestive enzyme. I often enjoy a lovely juice made from papaya, pineapple and a little lime to help aid digestion :) xx

  22. Malin says:

    I love veggie burgers (Well, any burgers, to be honest…) and these look so great and so unlike any other burger I´ve tried! I´m making them ASAP – already have all the ingredients, just need to bake some healthy buns to go with them! :)

  23. Lisa Archer says:

    Just made these burgers and they are delicious – literally took me 5 minutes to prepare and 5 minutes to brown with a little olive oil in a frypan. Substituted walnuts for the pistachios as I had run out. Served on top of a baby spinach and pomegranate salad drizzled with a little sweet chilli sauce, devine!!

  24. Sue says:

    Hi Theresa,
    When you say spring onions do you mean the ones with the bigger white bulbs or do you mean what are commonly sold as shallots ie the long green ones with just a bit of white at the end?
    Thanks,
    Sue

  25. Kate says:

    Wow, I have been meaning to make these for a while and today was the day. I didn’t have all pistachios (well, I admit I was too lazy to peel them all) so did half pistachios and half a mixture of almonds and walnuts. I used what coriander I had and a mixture of parsley and mint for the remainder. They’re not even cooked yet but just tasting the uncooked mixture made me do a happy dance. Now I’ve tasted the cooked version, yum, yum, yum. Thanks for a great recipe, one I’ll be doing again and again I’m sure

  26. Zoe says:

    This was totally moorish. Thx :)

  27. Megan says:

    Winner thanks

  28. Michele says:

    Made these tonight. Didn’t have enough Pistachio’s so added some activated almonds and 1/2 teaspoon of cumin. They were delicious. Served with tomato salsa and kumara chips.

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