If you’re looking for a healthy, meatless, protein packed burger, you’re going to love this recipe! These mini burgers are made with spinach, chickpeas and edamame, and the tomato sauce makes them taste like your grandma polpette!
Popeye was right about spinach, they offer the most nutrition per calorie. This vegetable is full of potassium, magnesium and essential aminoacids, which are beneficial for many health related issues. Also, most of the calories in this vegetable come from its protein content. On the other hand, legumes are a really great source of protein as well, very poor in fat and high in fibers. We can definitely say these are some Super Burgers!
All you need for this recipe it’s an electric blender, a frying pan, some frozen spinach and some legumes (I used chickpeas and edamame, but peas or beans will work as well). I’m sure anyone has that bag of frozen spinach at the bottom of the freezer. Believe me, sometimes those can be a dinner-saver!
If you had disappointing veggie burger experiences with mushy and tasteless bean burgers at the pub, I’m going to make you change your mind. These burger stick together and have a nice and crispy surface. You’ll be amazingly surprised by their taste. Plus, aren’t those colors amazing?
“Marriage, like spinach and opera, was something I had never thought I would like.”
Jasper Fforde, Lost in a Good Book
Spinach Chickpeas Edamame Burgers
Equipment
- electric blender
- frying pan
- microwave
Ingredients
- 150 gr Frozen Spinach or 500 gr Fresh Spinach
- 100 gr Chickpeas (Canned)
- 90 gr Frozen Edamame
- 25 gr Breadcrumbs
- 1 tbsp Tahini Sauce
- 1 Egg
- 1/2 Onion
- as required Salt
- as required Pepper
- 1 tbsp Oil
- 200 gr Passata optional
Instructions
- Cook the spinach in the frying pan at medium-low heat for 10 min. In the meantime, defrost the edamame in the microwave. Let everything cool down a bit.
- Grind together spinach, chickpeas, edamame, onion and tahini sauce. Put the mixture in a clean bowl.
- Add breadcrumbs, egg, salt and pepper to the bowl and mix everything together. With slightly wet hands, shape the burgers.
- Heat the remaining oil in a frying pan and cook the burgers. When browned, add some passata and continue to cook for other 5/10 min. You can also bake the burgers in the oven at 200C for 20 min.
Nutrition Facts
4 servings per container
Calories123
- Amount Per Serving% Daily Value *
- Total Fat
3.5g
6%
- Amount Per Serving% Daily Value *
- Total Carbohydrate
12.6g
5%
- Dietary Fiber 2.1g 9%
- Sugars 2.3g
- Protein 8.3g 17%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
I do have a scientific mind, probably it’s the reason why I love to hide in the kitchen and start creating.
My cooking is healthy, fun and colorful… and really tasty!
What are you waiting for? Grab your apron and start creating with me!
