• Elise Rousse

Clean and Healthy Green Pea burgers (with vegan option)

Updated: Feb 8


These clean and healthy pea burgers are full of protein and you can actually add all vegetables you want. You can swap the peas with any other veggies such as spinach, broccoli, kale or cabbage. It's not complicated at all to add more vegetables in you daily meals, right?


You can have them with pretty much anything you'd like. My parents and I ate them with basmati rice and baked cabbage (YUM!).


Greens peas are far from being ordinary vegetables! These tiny bead-sized jewels carry quite a punch when it comes to nutrients and health benefits. (Read more below the recipe.)



Ingredients

  • Green peas (frozen), 300g

  • Chickpeas, 250g (basically one can, rinsed)

  • Cashew or walnuts, 60g

  • Bread crumbs, 5 tablespoons (rolled oat or flour would also work)

  • Garlic, 1 big clove

  • Shallots, 2

  • Juice of 1 lemon

  • Egg, 1 (for vegan version, use 2 tablespoons of flaxseed and 6 tablespoons of water)

  • Fresh parsley, 1 handful

  • Fresh coriander, 1 handful

  • Cumin seeds, 2 teaspoons (optional)

  • Olive oil

  • Salt & pepper


Instructions


Allow the peas to defrost.


Roughly chop garlic, shallots, parsley and coriander.


For the vegan version : in a small bowl start to mix the flax seeds with water. Leave to thicken while preparing the rest.


Then, in a food processor pulse peas, chickpeas, shallots, parsley, coriander, garlic, cashews (or walnuts), cumin seeds, pepper and salt. Mix until you have a good well-mixed texture.


Transfer mixture to a bowl and add the lemon juice, the egg and 3 tablespoons of breadcrumbs (if the mixture is too wet you can add the rest of the breadcrumbs).


For the vegan version, add the flaxseed meal.


Form into patties. Heat oil or butter in a large nonstick skillet over medium. Fry them shortly until golden on both sides. Flip them halfway through. The result should be crispy, yet soft inside. (Mine could have cooked a little longer but my mom doesn't like it when it's too brown on the top!)


Note


Extra good news is that if you’re looking to prep your dinner ahead of time, these patties can be made and kept in the fridge for a day or two, and then cooked up just before serving. You can also make a bigger batch and freeze them.





The Health benefits of green peas


Peas are in the group of foods known as legumes. Legumes are plants that produce pods with seeds, or beans, inside. Other foods in the legume family include lentils, soybeans, chickpeas, and all types of beans.


The high concentration of vitamins, minerals, antioxidants, and phytonutrients in peas provides important health benefits that range from:


  • Keeping your eyes healthy

  • Protecting you against certain cancers

  • Helping with digestion

  • Boosting your immune system



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