Mediterranean Chickpea Burger

These Mediterranean Chickpea Burgers are a delicious and wholesome vegan option, packed with flavor from herbs and spices. Perfectly grilled and served with a tangy tahini sauce, they bring a taste of the Mediterranean to your table.

Ingredients

• cooked chickpeas - 240 grams
• red onion - 50 grams, finely chopped
• garlic - 2 cloves, minced
• fresh parsley - 30 grams, chopped
• cumin powder - 1 teaspoon
• smoked paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• whole wheat flour - 50 grams
• olive oil - 2 tablespoons
• whole grain burger buns - 2
• lettuce - 2 leaves
• tomato - 1, sliced
• cucumber - 1/2, sliced
• tahini - 2 tablespoons
• lemon juice - 1 tablespoon

Steps

1. In a large mixing bowl, mash the cooked chickpeas using a fork or potato masher until mostly smooth.
2. Add the chopped red onion, minced garlic, chopped parsley, cumin, smoked paprika, salt, black pepper, and whole wheat flour to the mashed chickpeas. Mix until well combined.
3. Form the mixture into two patties, about 1.5 cm thick.
4. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the patties for about 5-7 minutes on each side until golden brown and crispy.
5. While the burgers are cooking, prepare the tahini sauce by mixing tahini and lemon juice in a small bowl until smooth. Add a little water if it's too thick.
6. To assemble, place each chickpea burger on a whole grain bun, top with lettuce, tomato slices, cucumber slices, and drizzle with the tahini sauce.
7. Serve immediately and enjoy your Mediterranean Chickpea Burgers!

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in fiber, promoting digestive health and aiding in weight management.

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