Pumpkin and Chickpea Burgers: Easy, Healthy, and Irresistible Recipe, a simple and genuine vegan and gluten-free main course, perfect for the fall season.
Soft on the inside and slightly crispy on the outside, these veggie burgers are made with few ingredients and offer all the taste of pumpkin and the benefits of chickpeas. A healthy, light, and at the same time super flavorful recipe, ideal for those who love eating well without sacrificing taste.
To prepare them, it only takes a few minutes: blend the steamed pumpkin with chickpeas and smoked paprika, which gives an irresistible aroma and a slightly spicy touch. A bit of chickpea flour helps compact the mixture, and in just a few steps, you form burgers ready for the oven. Baking them makes them golden and light, without the need for frying.
The pumpkin and chickpea burgers are perfect served in a whole-grain bun with lettuce, tomato, and a yogurt sauce, or accompanied by a side of seasonal vegetables for a complete and balanced meal. They can also be prepared in advance and stored in the refrigerator or freezer, ready for a quick lunch or a healthy meal during the week.
A simple, colorful, and versatile idea that wins everyone over, even those who don’t follow a vegetarian diet: try my pumpkin and chickpea burgers and bring the scent of autumn to your table in a healthy and irresistible recipe!
In the FAQ section at the end of the recipe, I’ve answered some questions about this preparation. If you have any other doubts or curiosities, leave a comment or use the contact form found at the end of the page.
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 8Pieces
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: Fall, Winter
- Energy 68.88 (Kcal)
- Carbohydrates 8.86 (g) of which sugars 1.71 (g)
- Proteins 2.71 (g)
- Fat 2.58 (g) of which saturated 0.28 (g)of which unsaturated 0.12 (g)
- Fibers 2.10 (g)
- Sodium 52.12 (mg)
Indicative values for a portion of 1 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for the Pumpkin and Chickpea Burgers
- 7.05 oz cooked chickpeas
- 7.05 oz pumpkin (cooked)
- 1 red onion
- 2 tablespoons chickpea flour
- 1 teaspoon smoked paprika
- to taste salt
- to taste extra virgin olive oil
Tools
- Bowl
- Blender
- Baking Tray
Recipe for Pumpkin and Chickpea Burgers
Begin the preparation of the pumpkin and chickpea burgers by placing the drained chickpeas in a bowl.
If you prefer, you can also remove the skins to make them more digestible, but it’s an optional step.
Add the pumpkin pulp as well; I steamed it with an electric pressure cooker for 4 minutes.
Season with salt, a tablespoon of extra virgin olive oil, and smoked paprika.
Blend everything with a blender or food processor, deciding whether to leave some chunks or get a smooth cream.
Chop a small red onion and add it to the burger mixture.
To dry it a bit, I used chickpea flour, but you can also use breadcrumbs.
Form the burgers using two spoonfuls of the mixture, shaping them like meatballs and then flattening them.
Moisten your hands with a little water to work more easily.
Transfer the burgers to the oven tray covered with a reusable sheet of Teflon or silicone, or with parchment paper.
Add a little more extra virgin olive oil.
Bake the pumpkin and chickpea burgers in a preheated static oven at 356°F for 15 minutes, turning them halfway through cooking.
Serve them immediately with your favorite side dish; I chose Sautéed Cabbage with Raisins and Breadcrumbs.
Pumpkin and Chickpea Burgers: Easy, Healthy, and Irresistible Recipe
Pumpkin and chickpea burgers are a simple and delicious recipe that wins everyone over with their lightness and the scent of autumn. Perfect for a healthy lunch or a vegan dinner, they are made in just a few minutes and bring color, flavor, and wellness to your table!
Also try the Pumpkin and Chickpea Soup.
FAQ (Questions and Answers)
Can I cook the pumpkin and chickpea burgers in an air fryer?
Yes! Pumpkin and chickpea burgers turn out perfectly in an air fryer as well. Place them in the basket with a drizzle of oil and cook them at 356°F for about 10 minutes, turning them halfway through cooking. They will be golden on the outside and soft on the inside, without the need to add too much fat.
Can they be cooked in a pan instead of in the oven?
Certainly! Pour a drizzle of extra virgin olive oil into a non-stick pan and cook the burgers for 4-5 minutes per side over medium heat. Turn them gently with a spatula to avoid breaking them: you’ll get a crispy surface and a soft, fragrant center.
How to store cooked pumpkin and chickpea burgers?
Once cooled, you can store them in the refrigerator in an airtight container for 2-3 days. When ready to serve, heat them in the oven or in a pan for a few minutes.
Recipes with Chickpeas and Chickpea Flour
For questions, curiosities, or if you wish to collaborate with me, use the contact form below:
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