⏱ 20 min totalChickpea Veggie Burgers
Per 1 serving · 210 g · 16 ingredients
of a 2,000 cal day
- Protein12g14% of calories
- Carbs45g54% of calories
- Fat12g32% of calories
- ✓ Cholesterol free
At a glance
One serving of Chickpea Veggie Burgers (210 g) has 319 calories, with 12 g of protein, 45 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (23% DV), dietary fiber (29% DV) and thiamine (21% DV). Keep an eye on sodium, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber29%
- Thiamine21%
- Niacin22%
- Vitamin B644%
- Folate (B9)23%
Good source of
10–19% of the daily value
- Vitamin E10%
- Vitamin K13%
- Riboflavin (B2)15%
- Pantothenic acid11%
- Magnesium18%
- Zinc15%
Watch
20%+ of the daily value
- Sodium29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ cup Chickpeas
¹⁄₁₆ small raw Red onion
³⁄₁₆ small Zucchini
½ tbsp Cilantro
½ tbsp Red wine vinegar
½ tsp Sriracha
⅓ tbsp Peanut butter
³⁄₁₆ tsp, ground Cumin seed
³⁄₁₆ tsp Garlic powder
⅓ tsp Black pepper- 🥄¹⁄₁₆ tsp Salt
³⁄₁₆ cup Rolled oats
⅓ tbsp Olive oil
1 roll Hamburger bun
1 leaf inner Romaine lettuce
1 slice, medium Tomatoes
Directions
- 1
Drain and rinse the chickpeas, then mash them in a bowl with a fork until smooth.
- 2
Add the diced red onion, grated zucchini, chopped cilantro, red wine vinegar, sriracha, peanut butter, cumin, garlic powder, black pepper, salt, and oats to the bowl. Mix thoroughly using your hands until well combined.
- 3
Form the mixture into equal-sized patties.
- 4
Heat olive oil in a pan over medium heat. Fry the patties for 3-5 minutes on each side until golden brown.
- 5
Serve the patties on hamburger buns with lettuce leaves and tomato slices.
Vitamins & minerals
Amounts for 1 serving (210 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 43 μg | 5% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 3 mg | 22% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 92 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 94 mg | 9% |
| Iron | 4 mg | 49% |
| Potassium | 420 mg | 9% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 202 mg | 29% |
| Zinc | 2 mg | 15% |
| Copper | 0.3 mg | 35% |
| Manganese | 2 mg | 74% |
| Selenium | 22 μg | 39% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 20 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 460 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 515 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 319 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 38minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Chickpea Veggie Burgers?
One serving of Chickpea Veggie Burgers (1 serving) has 319 calories, which works out to 152 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Chickpea Veggie Burgers high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Chickpea Veggie Burgers keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chickpea Veggie Burgers?
673 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea Veggie Burgers?
4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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