Best 2 Garbanzo Bean Burger With Tehina Onion Sauce Recipes

Craving a delicious and nutritious burger that offers a delightful twist to your taste buds? Look no further than the garbanzo bean burger with tehina onion sauce. This enticing veggie burger is not only packed with flavor, but it also boasts an impressive array of health benefits. Garbanzo beans, the heart of this burger, are brimming with protein, fiber, and essential vitamins and minerals. Combined with aromatic spices and herbs, these beans transform into a delectable patty that rivals the taste and texture of traditional beef burgers. Paired with a creamy tehina onion sauce, made from blended tahini, tangy lemon juice, and sweet onions, this burger reaches a culinary crescendo that will leave you craving more.

Check out the recipes below so you can choose the best recipe for yourself!

GARBANZO BEAN AND TAHINI BURGERS

Garbanzo Bean and Tahini Burgers image

Categories Sandwich Bean Sauté Yogurt High Fiber Dinner Lunch Chickpea Healthy Bon Appétit

Yield Serves 4

Number Of Ingredients 14

Ingredients

1 15- to 16-ounce can garbanz beans (chickpeas), rinsed, drained
3 tablespoons minced red onion
3 tablespoons chopped fresh dill
2 1/2 tablespoons dry breadcrumbs
1 1/2 tablespoons fresh lemon juice
1 large egg white
1 tablespoon tahini
2 garlic cloves, peeled
1/3 cup plain nonfat yogurt
1/2 teaspoon hot pepper sauce
1/4 teaspoon ground cumin
2 pita bread rounds, warmed, halved horizontally
2 cups shredded romaine lettuce
1 cup chopped tomatoes

Steps:

Using fork, coarsely mash 3/4 cup garbanzo beans in medium bowl. Mix in onion and next 3 ingredients. Puree remaining garbanzo beans, egg white, tahini and garlic in processor until almost smooth. Stir into mashed garbanzo bean mixture. Season with salt and pepper. Shape mixture into four 1/2-inch-thick patties. (Can be made 4 hours ahead. Cover and chill.)
If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sautéing, spray large nonstick skillet with nonstick spray and heat over medium heat. Lightly spray patties on both sides with nonstick spray. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.
Meanwhile, mix yogurt, hot pepper sauce and cumin in small bowl.
Place burgers in pita halves. Top with lettuce, tomatoes and yogurt.

GARBANZO BEAN BURGERS

Garbanzo Bean Burgers image

These chickpea burgers are totally awesome. I think I'd rather have one than any cheeseburger at a restaurant. They really rock! -Berea Rider, East Point, Kentucky

Provided by Taste of Home

Categories Lunch

Time 35m

Yield 4 servings.

Number Of Ingredients 13

Ingredients

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
3 tablespoons water
1 teaspoon lemon juice
1 cup dry bread crumbs
1 large egg
1 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Dash crushed red pepper flakes
2 tablespoons canola oil
4 whole wheat or whole grain hamburger buns, split and toasted
4 slices reduced-fat American cheese
Optional toppings: Dill pickle slices, fat-free mayonnaise, ketchup, sliced red onion, lettuce and sliced tomato

Steps:

Place the beans, water and lemon juice in a food processor; cover and process until blended. Transfer to a large bowl. Add the bread crumbs, egg and seasonings; mix well. Shape into 4 patties., In a large cast-iron or other heavy skillet, cook patties in oil in batches until lightly browned, 3-4 minutes on each side. Serve on buns with cheese. Top as desired.

Nutrition Facts : Calories 447 calories, Fat 16g fat (3g saturated fat), Cholesterol 50mg cholesterol, Sodium 807mg sodium, Carbohydrate 60g carbohydrate (10g sugars, Fiber 9g fiber), Protein 17g protein.

Tips:

For a crispy burger, cook the patties in a hot skillet with a little oil. You can also bake them in a preheated oven at 400°F for about 15 minutes, or until golden brown.
To make the tahini-onion sauce, simply whisk together tahini, lemon juice, water, garlic, and salt. For a creamier sauce, add a little yogurt or sour cream.
Serve the burgers on toasted buns with your favorite toppings, such as lettuce, tomato, onion, and avocado. You can also add a side of fries or salad.

Conclusion:

This garbanzo bean burger with tahini-onion sauce is a delicious and healthy alternative to traditional beef burgers. It's packed with protein, fiber, and flavor, and it's easy to make. So next time you're looking for a tasty and nutritious meal, give this recipe a try.