This simple versatile 10 minute chickpea mushroom protein base is Great for meal prep, budget friendly, high protein (17g) and fiber. Make it into burgers, smash burger tacos, parathas, taquitos, falafels and more! (gluten-free, soy-free, oil-free option)
Staples such as ground meat(veggie grounds, beefy crumbles etc) are a great help when you need quick meals that are also nutritious, hearty and delicious. This is an easy 10-minute protein mixture that you can use in various ways. So that’s what we’re going to do!
We’re going to make a hearty, easy mixture with chickpeas, mushroom and walnuts and use it to make smash burger tacos, stuffed paratha, spiced rice, burger patties, taquitos, and little falafel-style balls. All with this same mixture as the base, adding in different flavorings and using different cooking methods.
Watch me make these on my YouTube video!
Other ways to use this mix, make Enchiladas!, Arayes(stuffed Pita that is toasted on a skillet) , add to pasta sauce to make bolognese, add Italian herbs and crushed fennel seeds to the mix, toast for a few mins in a skillet and add marinara or pasta sauce. Use in lasagna, use the balls in favorite curry sauce!
No matter how you serve it, this mixture has a great, savory, almost meaty flavor with lots spices. It’s a great burger-like mixture that works well in so many different applications.
Let me know in the comments how you use this chickpea mushroom mixture!
If chickpeas aren’t your thing, you can use other beans, like black beans or cooked brown lentils.
Why You’ll Love this Chickpea Mushroom Mixture
- quick and easy to make in about 10 minutes in the food processor
- use right away, or make for meal prep! Keeps 3 days in the fridge, 3 months in the freezer
- So many delicious ways to use it: smash burger tacos, stuffed paratha, spiced rice, burger patties, taquitos, and little falafel-style balls.
- chickpea mushroom mixture is naturally gluten-free and soy-free with an oil-free option
More Creative Ways to Use Chickpeas
For the Chickpea Mushroom Mixture
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Add the walnuts, mushrooms, and garlic cloves to a food processor and process until chopped into a coarse mixture. Add the spices, chickpeas, tomato paste, lime zest, and 1 to 2 teaspoons oil, if using. Add optional nutritional yeast, hemp seeds, and fresh herbs if using.
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Process until most of the chickpeas are broken down and the mixture is evenly mixed, leaving some partially whole for texture. If the processor is not picking up everything, use a spatula to move the mixture around, and process again. If the mixture is too dry, add a splash of oil or water, though there is usually enough moisture from the mushrooms and chickpeas.
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Remove the mixture from the food processor. It can be refrigerated for up to 3 days or frozen in an ice cube tray or scooped into single portions with a cookie scoop to use later. Freeze the portions, then transfer to a freezer-safe container and freeze up to 3 months. See the recipes below for ways to use it!
See recipe cards below for ways to use this mixture!
Calories: 349kcal, Carbohydrates: 44g, Protein: 17g, Fat: 13g, Saturated Fat: 1g, Polyunsaturated Fat: 8g, Monounsaturated Fat: 2g, Sodium: 336mg, Potassium: 593mg, Fiber: 13g, Sugar: 8g, Vitamin A: 844IU, Vitamin C: 7mg, Calcium: 98mg, Iron: 6mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Ingredients for the Chickpea Mushroom Mixture
- walnuts – Add protein and texture.
- mushrooms – Give this a great meaty texture!
- garlic – Adds so much flavor.
- chickpeas – Canned chickpeas give this texture and protein. You can use other beans, like black beans or lentils, instead, if you like.
- dried spices – Garlic powder, onion powder, chili powder, paprika, and salt add even more flavor!
- tomato paste – For umami and color.
- lime zest – Adds this great, zingy undertone to the flavor.
- oil – Adds texture. Omit for oil-free.
- optional additions – You can also add in nutritional yeast and/or hemp seeds for more protein and fresh herbs, like cilantro or parsley, for more flavor.
💡Tips for Cooking the Chickpea Mushroom Mixture
- Chickpea grounds tend to dry out when cooking, so we are making this mixture on the moist side. You may need to add flour to get it to form into balls or patties, if you’re using it in an application like that.
- If you are planning to bake this mixture, I recommend brushing with a sauce partway through the baking time to add back some of the lost moisture.
How to Make the Chickpea Mushroom Mixture
Add the walnuts, mushrooms, and garlic cloves to a food processor and process until chopped into a coarse mixture.
Add the spices, chickpeas, tomato paste, lime zest, and 1 to 2 teaspoons oil, if using. Add optional nutritional yeast, hemp seeds, and fresh herbs if using.
Process until most of the chickpeas are broken down and the mixture is evenly mixed, leaving some partially whole for texture. If the processor is not picking up everything, use a spatula to move the mixture around, and process again. If the mixture is too dry, add a splash of oil or water, though there is usually enough moisture from the mushrooms and chickpeas.
Remove the mixture from the food processor. It can be refrigerated for up to 3 days or frozen in an ice cube tray or scooped into single portions with a cookie scoop to use later. Freeze the portions, then transfer to a freezer-safe container and freeze up to 3 months. See the recipes below for ways to use it!