2onions (green)scallions, spring onions (use entire bunch for migraine diet)
1tbspolive oil (extra virgin)
1/4tspred pepper flakes
1tspcumin (dried)
3tbspflax seeds (ground)(18 g)
2tbspBragg's liquid aminos (or tamari)(omit for migraine diet, add 1 extra tbsp olive oil)
30ounceschickpeascooked or canned, no-salt-added if possible
1/4cupItalian flat-leaf parsley (fresh)(20 g)
2tsponion powder(omit for migraine diet)
1tspgarlic powder(use 1 tablespoon for migraine diet)
Instructions
Clean the mushrooms using a damp kitchen or paper towel. (Do not wash the mushrooms; like sponges, they soak up water and will make your burgers too wet.)
Peel the onion and cut into chunks.
Pulse the mushrooms with the onion and scallions in the food processor until finely chopped. (Or, if cutting by hand, finely slice the mushrooms and dice the onion and scallions finely.)
Heat the olive oil over medium-high heat in a large nonstick saute pan or cast-iron frying pan until it shimmers but doesn't smoke. Swirl the pan to coat evenly with the oil. Saute the mushrooms and onion with the red pepper flakes and cumin for about 7-8 minutes until golden. Remove from the heat.
Put the ground flax seeds in a large bowl with the Bragg's or tamari and stir to combine. Set aside.
Drain and rinse the chickpeas very well. They need to be very dry or the mixture will not hold together well.
In the same food processor (no need to clean it), put half the chickpeas and pulse until fairly smooth. Add to the large bowl with the flax seed mixture and stir well.
Pulse the other half of the chickpeas with the parsley until roughly chopped. (If you do not have a food processor, you can use a fork or a potato masher to smash the chickpeas, and chop the parsley by hand.)
Add the mushroom-onion mixture along with the onion and garlic powders to the large bowl. Stir, mashing well, until the mixture is a thick paste that can be formed into patties. It should feel very firm. If not, pan fry or bake these, don't put them on the grill.
Using egg rings if desired, shape the patties and place on a baking sheet lined with parchment or a silicone sheet. Refrigerate until ready to grill. While these do hold up well to grilling they are not as sturdy as meat-based burgers so be careful when turning them.
Grill or pan fry for 8 minutes per side. Bake at 350ºF (180ºC) for 20-30 minutes until golden brown and firm.
Notes
If you do not have flax meal, substitute one egg and some breadcrumbs (gluten-free if needed) to get the mixture to hold together. Freeze extra patties on a baking sheet lined with silicone or waxed paper, then peel off and put in a freezer-safe container.Per burger:
128 calories
4 g fat
0 g saturated fat
1 g monounsaturated fat
1 g polyunsaturated fat
0 g trans fat
0 g cholesterol
350 mg sodium (110 mg sodium with Bragg's/tamari omitted)