Chickpea Burger

This Chickpea Burger is a hearty and flavorful vegetarian alternative, packed with protein and spices. Perfectly grilled and served with fresh toppings, it's a satisfying meal for any burger lover.

Ingredients

• canned chickpeas - 400 grams, drained and rinsed
• whole wheat breadcrumbs - 100 grams
• red onion - 50 grams, finely chopped
• garlic - 2 cloves, minced
• cumin - 1 teaspoon
• coriander - 1 teaspoon
• smoked paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• fresh parsley - 2 tablespoons, chopped
• olive oil - 2 tablespoons
• burger buns - 2 units
• lettuce leaves - 2 units
• tomato - 1 medium, sliced
• avocado - 1 small, sliced
• mustard - to taste
• ketchup - to taste

Steps

1. In a large mixing bowl, mash the drained chickpeas using a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the whole wheat breadcrumbs, chopped red onion, minced garlic, cumin, coriander, smoked paprika, salt, black pepper, and chopped parsley to the bowl. Mix until well combined.
3. Divide the mixture into two equal portions and shape them into burger patties.
4. Heat olive oil in a non-stick skillet over medium heat. Once hot, add the patties and cook for about 5-7 minutes on each side, or until golden brown and heated through.
5. While the patties are cooking, toast the burger buns in a separate skillet or in the oven until lightly golden.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the chickpea patty, tomato slice, avocado, mustard, and ketchup. Top with the other half of the bun.
7. Serve immediately and enjoy your delicious Chickpea Burgers!

Nutrition

• Calories: 480
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in protein and fiber, supporting muscle health and digestion.
• Rich in vitamins and minerals, providing essential nutrients for overall health.

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