Burger de Moutarde

Burger de Moutarde is a delightful vegetarian French burger featuring a zesty mustard-infused chickpea patty, topped with fresh greens and a tangy sauce, all nestled in a warm, crusty bun. This dish beautifully combines the rich flavors of France with a healthy, plant-based twist.

Ingredients

• Canned chickpeas - 240 grams, drained and rinsed
• Fresh parsley - 30 grams, chopped
• Dijon mustard - 2 tablespoons
• Garlic - 1 clove, minced
• Oats - 50 grams, ground into flour
• Onion - 1 small, finely chopped
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cumin - 1/2 teaspoon
• Burger buns - 2, preferably whole grain
• Mixed salad greens - 50 grams
• Tomato - 1 medium, sliced
• Pickles - 2 slices
• Honey (or maple syrup for vegan option) - 1 teaspoon
• Greek yogurt (or plant-based alternative) - 50 grams

Steps

1. Preheat your oven to 200°C (400°F).
2. In a large mixing bowl, mash the drained chickpeas with a fork until mostly smooth, leaving some chunks for texture.
3. Add the chopped parsley, Dijon mustard, minced garlic, ground oats, chopped onion, olive oil, salt, black pepper, and cumin to the mashed chickpeas. Mix until well combined.
4. Form the mixture into two equal-sized patties.
5. Place the patties on a baking sheet lined with parchment paper and bake for 20 minutes, flipping halfway through, until golden and firm.
6. While the patties are baking, prepare the sauce by mixing Greek yogurt (or plant-based alternative) with honey (or maple syrup) and a pinch of salt.
7. Toast the burger buns in a skillet or oven until lightly crisp.
8. Assemble the burgers by spreading the yogurt sauce on the bottom half of each bun, adding the baked chickpea patty, then topping with mixed greens, tomato slices, and pickles. Finish with the top half of the bun.
9. Serve immediately with a side of baked sweet potato fries or a fresh salad.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 5 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from chickpeas, promoting satiety and digestive health.
• Rich in antioxidants and vitamins from fresh vegetables and herbs, supporting overall wellness.

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