Crispy Chickpea Burger

The Crispy Chickpea Burger is a delightful plant-based alternative that combines hearty chickpeas with a crispy exterior, perfect for a satisfying meal. Packed with flavor and nutrients, this burger is a healthy choice for any time of the day.

Ingredients

• cooked chickpeas - 1 cup (240g)
• oats - 1/2 cup (45g)
• carrot, grated - 1/4 cup (30g)
• red onion, finely chopped - 1/4 cup (40g)
• garlic, minced - 2 cloves
• cumin powder - 1 teaspoon
• smoked paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• fresh parsley, chopped - 2 tablespoons
• egg - 1 large
• whole wheat breadcrumbs - 1/2 cup (50g)
• olive oil - 2 tablespoons
• burger buns - 2
• lettuce leaves - 2
• tomato slices - 1 medium
• avocado slices - 1/2 medium

Steps

1. Preheat the oven to 200°C (400°F).
2. In a mixing bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
3. Add the oats, grated carrot, chopped red onion, minced garlic, cumin, smoked paprika, salt, black pepper, and chopped parsley to the mashed chickpeas. Mix well.
4. Crack the egg into the mixture and stir until fully combined.
5. Form the mixture into two patties, then coat each patty with whole wheat breadcrumbs for extra crispiness.
6. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side until golden brown and crispy.
7. Transfer the cooked patties to a lined baking sheet and place in the preheated oven for an additional 10 minutes to ensure they are cooked through.
8. To assemble, place the crispy chickpea patties on burger buns, topped with lettuce, tomato slices, and avocado slices. Serve immediately.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 186 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

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

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