Chickpea Smash Burger

The Chickpea Smash Burger is a hearty and flavorful plant-based alternative to traditional burgers, featuring a savory chickpea patty that's both satisfying and nutritious. Topped with fresh vegetables and a zesty sauce, this dairy-free burger is perfect for a quick and delicious meal.

Ingredients

• cooked chickpeas - 1 cup (240g)
• oats - 1/2 cup (45g)
• red onion - 1/4 cup, finely chopped (40g)
• garlic - 2 cloves, minced
• cumin - 1 teaspoon
• smoked paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• olive oil - 2 tablespoons
• whole wheat burger buns - 2
• lettuce leaves - 2
• tomato - 1, sliced
• avocado - 1/2, sliced
• vegan mayonnaise - 2 tablespoons

Steps

1. In a large bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth.
2. Add the oats, chopped red onion, minced garlic, cumin, smoked paprika, salt, and black pepper to the mashed chickpeas. Mix until well combined.
3. Form the mixture into two equal-sized patties.
4. Heat 1 tablespoon of olive oil in a skillet over medium heat. Once hot, add the patties and cook for about 5-6 minutes on each side, until golden brown and crispy.
5. Toast the whole wheat burger buns in the remaining olive oil in the same skillet until lightly browned.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the chickpea patty, tomato slices, avocado slices, and a dollop of vegan mayonnaise.
7. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 450
• Protein: 14 g
• Carbs: 52 g
• Fiber: 14 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein and fiber from chickpeas, promoting satiety and digestive health.
• Contains healthy fats from avocado and olive oil, supporting heart health.

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