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BBQ Chickpea Carrot Burgers

Workweek lunches can be super overwhelming when you're not prepped. WHAT TO EAT?!?! Often times not having anything ready, means you're ordering out and spending $$$ or you result in something quick that tends to not be the healthiest option, leaving you to crash during your 2 pm meeting.


To get yourself on track, prep these super simple burgers while you're making dinner. You're already in the kitchen cooking, so why not put a few ingredients together and have lunches ready to go for the week?




Ingredients:

  • 1 can chickpeas (~1-3/4 cup cooked chickpea)

  • 1 tsp lemon juice

  • 1/2 tsp salt

  • 1 oz pretzel (~11 pretzels)

  • 1 large purple, white sweet potato (~400 g) with skin

  • 1 egg (may sub with chia egg for vegan option - 1 Tbsp chia + 3 Tbsp water, let sit for 20 minutes)

  • 2 large carrots, shredded

  • 1 large sweet onion, shredded

  • 2 cloves garlic, minced










Directions:


  1. Pre-heat oven to 400 degrees F. Cook sweet potato for 40 minutes or until soft (time saver-microwave sweet potato for 5 minutes).

  2. In a medium pan, cook carrot, onion, and garlic on medium to high heat. Add water as needed to prevent burning. Cook for 10-15 minutes or until soft

  3. Add pretzels to food processor. Process until finely chopped. Add chickpeas and pulse until slightly chunky.

  4. In a large bowl add cooked sweet potato, processed chickpeas & pretzel, shredded sautéed veggies, egg or chia egg, bbq sauce, salt, lemon juice, and powdered peanut butter.

  5. Mix with hands until ingredients are well blended. Line a baking sheet with parchment paper.

  6. Form into 12 burgers. Place in oven and cook for about 30-35 minutes. Do not flip. Allow burgers to cook before removing from parchment paper.



Makes 12 burgers

Nutrition: 140 calories, 7g protein per burger



Make it a meal, pair with a side of veggies (chopped carrots & cucs, zucchini, frozen broccoli, etc.) and a starch (over a sweet potato, high protein grains like farro, quinoa, freekah, or on whole grain bread with at least 3g of fiber).



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Registered Dietitian & Sports Nutritionist
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