Chickpea Quinoa Burger

These Chickpea Quinoa Burgers are a hearty and flavorful plant-based option that satisfy your burger cravings without dairy. Packed with protein and fiber, they make for a nutritious and delicious meal.

Ingredients

• cooked quinoa - 1/2 cup
• canned chickpeas - 1 cup, drained and rinsed
• red onion - 1/4 cup, finely chopped
• garlic - 2 cloves, minced
• carrot - 1/4 cup, grated
• fresh parsley - 2 tablespoons, chopped
• ground cumin - 1 teaspoon
• ground coriander - 1/2 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• flaxseed meal - 1 tablespoon
• water - 2.5 tablespoons
• oats - 1/4 cup, ground into flour
• olive oil - 2 tablespoons (for cooking)
• whole grain burger buns - 2
• lettuce - 2 leaves
• tomato - 1, sliced
• avocado - 1/2, sliced

Steps

1. In a large bowl, mash the chickpeas with a fork until mostly smooth but still slightly chunky.
2. Add the cooked quinoa, chopped red onion, minced garlic, grated carrot, chopped parsley, ground cumin, ground coriander, salt, and black pepper to the bowl. Mix well to combine.
3. In a small bowl, mix the flaxseed meal with water and let it sit for 5 minutes to thicken.
4. Add the flaxseed mixture to the chickpea mixture along with the ground oats. Stir until everything is well combined.
5. Form the mixture into two patties of equal size.
6. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the patties for 5-6 minutes on each side, or until golden brown and heated through.
7. While the patties are cooking, toast the burger buns in a separate pan or toaster.
8. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the quinoa-chickpea patty, tomato slices, and avocado slices. Top with the other half of the bun.
9. Serve immediately and enjoy your Chickpea Quinoa Burgers!

Nutrition

• Calories: 350
• Protein: 13 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.1 L

Health Benefits

• High in plant-based protein for muscle repair and growth.
• Rich in fiber, promoting digestive health and satiety.

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