Chickpea-Mushroom Veggie Burgers

With just 10 ingredients, you can make flavorful, homemade veggie burgers. Dietitian Heather Shasa highlights mushrooms for their rich umami, low sodium, and low saturated fat content. Combined with browned chickpeas, quinoa, tahini, and miso, these burgers offer a heart-healthy, fiber-rich option that can help lower cholesterol. For a gluten-free version, oat flour provides an extra boost. Freeze the patties for two hours before baking to ensure they hold together and turn out juicy and crisp, perfect for quick, easy meals anytime.

Total Time: 1 hour, plus chilling
Yield: Makes 8 patties

Ingredients:

• ½ cup red or black quinoa, rinsed
• Kosher salt
• ½ cup extra-virgin olive oil, divided (plus extra for drizzling)
• 2 (14.5-oz.) cans chickpeas, rinsed and drained
• 1 tsp. garlic powder
• ½ tsp. smoked paprika
• 8 oz. crimini mushrooms, trimmed and cut into ¼" pieces
• ¼ cup tahini
• ¼ cup white miso
• ¼ cup oat flour or all-purpose flour
• 8 slices sharp cheddar or vegan cheese
• Mayonnaise, mustard, hamburger buns, shredded iceberg lettuce, and sliced pickles (optional, for serving)

Instructions:

1. Cook the quinoa in a large pot of lightly salted boiling water, stirring occasionally, for 8–10 minutes or until tender. Drain and allow to cool for at least 10 minutes.

2. While the quinoa cools, heat ¼ cup oil in a large nonstick skillet over medium-high heat. Add the drained chickpeas and cook, tossing occasionally, for 8–10 minutes until lightly browned. Sprinkle with garlic powder and paprika, toss to coat, and transfer to a large bowl. Let cool for about 5 minutes.

3. Add the mushrooms, tahini, miso, and ¼ cup oil to the chickpeas. Use a potato masher or fork to mash and combine the ingredients. Stir in the quinoa and flour, mashing until the mixture holds together when squeezed. Taste and season with salt if needed. Shape into 8 patties and place on a parchment-lined baking sheet. Freeze for about 2 hours until firm. You can bake the patties at this point or freeze them for up to 3 months, storing in freezer bags or in an airtight container with parchment between layers.

4. Preheat the oven to 425°F. Drizzle both sides of the frozen patties with oil and arrange on a baking sheet. Bake for 25–30 minutes until browned and crisp. Top each patty with a slice of cheese and bake for an additional minute until the cheese melts.

5. If using, spread mayonnaise and mustard on the buns. Place the patties on the bottom half of each bun and add lettuce and pickles if desired. Close the burgers with the top buns.

Make Ahead Tip: The patties can be made up to 3 months in advance. Store in a freezer bag and freeze until ready to use.