Protein are the building blocks in our body, required to create cells, muscles, tendons, ligaments and organs. Amazingly, when proteins are broken down they are broken into amino acids (both essential and non-essential amino acids). A complete protein contains all of the 9 essential amino acids that our body requires. These amino acids are only found in our diet. Examples of complete proteins are: meat, fish, dairy, eggs and quinoa.
Chickpeas and other vegetarian protein sources are incomplete proteins. This means that alone, they do not contain the whole array of amino acids that the body requires. Therefore combination with other food sources is required.
Chickpeas need to combined with whole grains to make these complete. They are best served with rice, millet, quinoa, barley, buckwheat or rye.
Thankfully, these chickpea patties are a perfect vegetarian meal as they contain quinoa, making them complete and super nutritious.
Chickpeas are also a beautiful source of prebiotics. Prebiotics are non-digestible food ingredients that promotes the growth of beneficial microorganisms in the intestines. Therefore, the addition of chickpeas to your diet may have a beneficial effect on enhancing the health of your gut microbiome. Having a healthier gut microbiome correlates with greater health, both physically and emotionally.
Next Level Cooking
For those who would like to take this recipe to the next level and create the most nutrient dense, easily digested version, here are some suggestions:
- soak the chickpeas for 12 hours in water with a tablespoon of apple cider vinegar before cooking.
- soak the quinoa the same way for 2 hours.
- serve these with homemade pesto, mayonnaise, beetroot hommus, sauerkraut and a side of salad or vegetables.
Preparation is the key for success in the kitchen. Meal planning and being organised is the only way this type of preparation to occur.
Getting into the kitchen and cooking your own food is the best thing you can do for your family’s health and it’s such a privilege too. Happy cooking!!
- frying pan
- Food processor
- 1/2 onion, grated
- 1 zucchini, grated
- 1 carrot, grated
- 1 cup cooked quinoa
- 2 cups cooked chickpeas
- 1/3 bunch coriander, finely diced
- 2 tsp curry powder
- 1/2 tsp garlic powder
- 1/2 cup rice flour
- 1 tsp real salt
- 2 tbsp butter, ghee or coconut oil for frying
- 2 eggs, free range
- Finely grate onion, carrot and zucchini.
- Cook chickpeas until they are soft, then strain. Cook and strain quinoa also, making sure it isn't overcooked. If it's too soft the burgers will be a bit sloppy.
- Finely dice the coriander.
- In a food processor add chickpeas and quinoa. Blend until the chickpeas are a combination of chunky and smooth.
- Place all ingredients into a large bowl. Mix all ingredients well to combine.
- Heat a frying pan until it is hot, then lower to medium heat. Add butter, ghee or coconut oil to the pan.
- Form a large ball with the burger mixture in your hands, then press them down flat in the frying pan with an egg flip. Alternatively you can press the mixture into a metal egg ring to form a perfect shape.
- When the burgers are brown, carefully turn them over.
- Serve warm with your favourite sides and toppings; pesto, homemade mayonnaise, beetroot hommus, cashew cheese, sauerkraut, salad.