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Garbanzo Bean Burgers

Ali Segersten (author)
GARBANZO BEAN BURGERS-1
GARBANZO BEAN BURGERS-2

If you have brown rice and garbanzo beans already cooked, these burgers can be made in a snap! You just need a food processor. I like to serve these gluten-free bean burgers with lettuce leaves or napa cabbage leaves as “buns.” Serve with roasted potatoes or roasted sweet potatoes for an easy plant-based meal! If you are following a special diet, such as the nightshade-free diet or an elimination diet, then only use acceptable toppings such as avocado, broccoli sprouts, and a spoonful of raw sauerkraut.

Ingredients
2 carrots chopped
3 green onions chopped
¼ cups parsley
1 teaspoons Herbamare
2 cups cooked long grain brown rice
1 cups cooked garbanzo beans
2 tablespoons ground golden flaxseeds
extra virgin olive oil (for cooking)

Nutrition Facts

Per serving Recipe serves 4

Calories from
  • Protein 15%
  • Net carbs 69%
  • Fat 16%
Full nutrition facts
Macros
Energy & Macronutrients
Calories
228kcal
Protein
7.6g
Total Carbohydrates
42.1g
Dietary Fiber
7g
Net Carbs
35.1g
Total Sugars
4g
Sucrose
1.4g
Glucose
0.19g
Fructose
0.17g
Total Fat
3.6g
Saturated Fat
0.52g
Monounsaturated Fat
0.89g
Polyunsaturated Fat
1.9g
Sodium
393mg
Vitamins
Water-Soluble Vitamins
Vitamin C
9.5mg
Thiamin (B1)
0.31mg
Riboflavin (B2)
0.13mg
Niacin (B3)
3.3mg
Pantothenic Acid (B5)
0.64mg
Vitamin B6
0.25mg
Folate (B9)
101µg
Choline
33.4mg
Fat-Soluble Vitamins
Vitamin E (Alpha-Tocopherol)
0.62mg
Vitamin K1 (Phylloquinone)
90.8µg
Minerals
Minerals
Calcium
55.4mg
Iron
2.4mg
Magnesium
80.6mg
Phosphorus
212mg
Potassium
384mg
Zinc
1.7mg
Copper
0.32mg
Manganese
1.6mg
Selenium
8.4µg
Fluoride
0.98µg
Amino Acids
Essential Amino Acids
Histidine
0.2g
Isoleucine
0.33g
Leucine
0.57g
Lysine
0.42g
Methionine
0.13g
Phenylalanine
0.39g
Threonine
0.33g
Tryptophan
0.09g
Valine
0.38g
Non-Essential Amino Acids
Alanine
0.39g
Arginine
0.65g
Aspartic Acid
0.83g
Cystine
0.12g
Glutamic Acid
1.5g
Glycine
0.35g
Hydroxyproline
0.01g
Proline
0.34g
Serine
0.38g
Tyrosine
0.23g
Fatty Acids
Medium-Chain Fatty Acids (MCFAs)
Capric Acid (10:0)
0.02g
Monounsaturated Fatty Acids
Oleic Acid (18:1 cis)
0.88g
Omega-3 Fatty Acids
ALA (18:3 n-3)
0.83g
Omega-6 Fatty Acids
Linoleic Acid (LA)
1.1g
Other
Carotenoids
Alpha-Carotene
1061µg
Beta-Carotene
2789µg
Lutein + Zeaxanthin
438µg
Lycopene
0.31µg
Plant Sterols (Phytosterols)
Phytosterols
0.19mg
Beta-Sitosterol
0.39mg
Stigmasterol
1.6mg
Other Compounds
Betaine
0.74mg
4.3 3 reviews

Sky…

Aug 7, 2025

I liked these a lot. You have to be careful when cooking them so they don't crumble. I liked having these made up in my fridge and then I'd just fry one up for lunch and serve on arugula.

Jes…

Nov 16, 2022

I really didn’t care for these much.

Pam

Apr 23, 2022

Delicious!