Get ready for your taste buds to EXPLODE! These Mediterranean-inspired veggie burgers are bursting with flavour from umami-rich sun-dried tomatoes and fresh herbs, and are packed with complete protein from chickpeas, quinoa, tahini, and sunflower seeds. The cashew tzatziki sauce takes them over the top into OMG territory. They are delicious on artisan burger buns, ciabatta buns, or even lettuce leaves!
Whenever I set out to create a veggie burger recipe, I have a strict set of criteria that said burgers must meet:
- They must be packed with protein.
- They must be ultra-flavourful.
- They must satisfy both vegans and omnivores.
It’s not always an easy task, but somebody’s got to do it. After many a lacklustre veggie burger, your girl has learned a thing or two about what works and what doesn’t in the flavour and texture department.
For this recipe, I combine the Mediterranean flavours of sun-dried tomatoes, chickpeas, tahini, and fresh herbs. I then throw in some B vitamin-rich sunflower ‘Parmesan’ for a cheesy hit and up the protein and texture with a hearty dose of (admittedly non-Mediterranean) quinoa.
A burger is only as good as the yum of its parts. So naturally, these burgers demand the addition of a delicious sauce. My cashew tzatziki is completely vegan and makes use of in-season cucumber and mint. It also bears an uncanny resemblance to its dairy-based counterpart, both in taste and appearance.
I love serving completely vegan meals to non-vegan friends and family. Few things make me happier than seeing their faces light up when they realize that vegan food doesn’t taste like cardboard and, when done right, is just as satisfying as animal products. This meal would be perfect in these situations, since most of us are accustomed to eating burgers and Mediterranean food in some form or another.
If you make these burgers, let me know! Leave a comment below, and tag your creations on Instagram with @upbeet.kitchen and #upbeetkitchen! Enjoy!
Mediterranean Chickpea Burgers with Cashew Tzatziki
Servings: 6 burgers, 3-6 servings, depending on appetites
Time: 1 hour
- 2 (14-ounce/398 mL) cans chickpeas, or 3 cups cooked chickpeas
- 1/2 cup fresh parsley, finely chopped
- 1 tsp dried basil, or 2 tbsp finely chopped fresh basil
- 1 tsp dried oregano
- 1/4-1/2 tsp fine sea salt or pink Himalayan salt
- Freshly ground black pepper, to taste
- 2 tbsp oat flour
- 1/2 cup sunflower ‘Parmesan’
- 2 tbsp tahini
- 1/2 cup finely chopped red onion
- 2 cloves garlic, minced
- 1/2 cup oil-packed sun-dried tomatoes, finely chopped (drain oil off before measuring)
- 1 cup cooked quinoa
- 2 tbsp freshly squeezed lemon juice
- Mixed greens
- Cashew Tzatziki
- Buns or lettuce leaves
- Quick Pickled Red Onions from Cookie and Kate
- Place the chickpeas in a food processor and pulse until finely chopped and beginning to form a paste.
- Pour chickpeas into a large mixing bowl and add remaining ingredients.
- Stir to combine. You may need to use your hands to assist in mixing.
- Form the mixture into 6 medium-large patties.
- For cooking, you have two options. You can either pre-cook the burgers in a skillet to allow them to develop a crispy outer shell before putting them into the oven to finish cooking, or bake them for the entire time. For the skillet-oven option, pre-heat 1 tbsp coconut oil in a large cast iron skillet over medium heat. Once hot, add burgers to the pan and cook for 3 minutes per side. Meanwhile, heat oven to 400 F and line a large baking sheet with parchment paper. Transfer partially cooked burgers to the baking sheet and bake for an additional 10-15 minutes, flipping halfway through. If you choose to bake them exclusively, bake for 30 minutes, flipping the burgers halfway through to ensure even browning.
- To serve, place each burger on a bun and top with cashew tzatziki, tomato, cucumber, greens, pickled onions, and whatever else strikes your fancy. 🙂