Lentil-Chickpea Veggie Burgers with Avocado Green Harissa
Gluten free and vegetarian lentil burgers made with chickpeas, carrots and oats. The avocado green harissa is a spicy herb mix blended with avocado! To make this recipe extra easy, use canned chickpeas and pre-steamed lentils. Just be sure to rub excess moisture off of the chickpeas and lentils with paper towels before adding them to the food processor. Recipe yields 6 burgers.
Estimated Nutrition (whole recipe, rough)
Counts 26 of 31 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 26 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Avocado | 1 medium (150g) | 240 |
| Oat | 1/2 cup dry (40g) | 154 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Red Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Sriracha | 1 tsp (5g) | 5 |
| Arugula | 1 cup (20g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Peppermint | not in our table | 0 |
| Seed | not in our table | 0 |
| Harissa | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 carrot, peeled
- ½ medium red, white or yellow onion
- 3 garlic cloves
- 2 cups cooked green or brown lentils
- ½ cup cooked chickpeas
- 2 large eggs
- ½ cup old-fashioned rolled oats
- Handful fresh cilantro or parsley leaves, optional (not shown in pictures)
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon garlic chili sauce, sriracha or other hot sauce
- ½ teaspoon fine-grain sea salt
- ¼ teaspoon freshly ground black pepper
- *Oat flour (can be easily made from oats, see step 1) or flour of choice, for dusting
- High quality vegetable oil or extra-virgin olive oil, for the pan
- 1 medium to large avocado, pitted and sliced
- 1 cup lightly packed mint leaves (or parsley)
- 1 cup lightly packed cilantro leaves and stems (or parsley)
- 3 jalapeños, seeded and coarsely chopped (save seeds if you want extra-spicy harissa)
- 2 tablespoons fresh lemon juice (about 1 small lemon)
- 1 garlic clove
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon fine-grain sea salt
- 3 to 4 tablespoons extra-virgin olive oil
- 6 buns of choice (English muffins, hamburger buns, or flatbread), toasted
- Add some crunch: dill pickles, quick-pickled red onions, or thinly sliced radishes or cucumbers
- Greens, like arugula or spinach, optional
- Tomato slices, optional
- Whatever else strikes your fancy