Curried Chickpea Burger

These Curried Chickpea Burgers are a delightful fusion of flavors, combining the heartiness of chickpeas with aromatic spices for a satisfying meal. Served on a toasted bun with fresh toppings, they are a deliciously healthy alternative to traditional burgers.

Ingredients

• cooked chickpeas - 1 cup (240g)
• rolled oats - 1/2 cup (45g)
• yellow onion - 1 small, finely chopped
• garlic - 2 cloves, minced
• fresh ginger - 1 tablespoon, grated
• curry powder - 1 tablespoon
• coriander - 1 teaspoon
• cumin - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• cilantro - 1/4 cup, chopped
• olive oil - 2 tablespoons
• water - 2 tablespoons
• burger buns - 2, whole grain
• lettuce leaves - 2
• sliced tomato - 1 medium
• avocado - 1 small, sliced

Steps

1. In a large bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth but still slightly chunky.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.
3. Add the minced garlic and grated ginger to the skillet and sauté for another minute until fragrant.
4. Stir in the curry powder, coriander, cumin, salt, and black pepper, cooking for an additional minute to release the spices' flavors.
5. Combine the sautéed onion mixture with the mashed chickpeas, rolled oats, cilantro, and water in the bowl. Mix until well combined.
6. Form the mixture into 2 patties, about 1 inch thick.
7. Wipe the skillet clean and add the remaining tablespoon of olive oil. Heat over medium heat and cook the patties for about 5-6 minutes on each side, until golden brown and crispy.
8. While the patties are cooking, toast the burger buns in a separate pan or toaster.
9. Assemble the burgers by placing a lettuce leaf on the bottom bun, adding the chickpea patty, topping with sliced tomato and avocado, and finishing with the top bun.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein from chickpeas.
• Rich in dietary fiber which aids in digestion.

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