Burger de Pois Chiches

Burger de Pois Chiches is a delicious vegetarian burger made from chickpeas, herbs, and spices, offering a satisfying and nutritious alternative to traditional meat burgers. This French-inspired dish is perfect for a hearty lunch or dinner, served with fresh toppings and a tangy sauce.

Ingredients

• Chickpeas - 240 grams (cooked or 1 can, drained)
• Bread crumbs - 50 grams
• Red onion - 50 grams, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 30 grams, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1 large
• Olive oil - 2 tablespoons (for cooking)
• Burger buns - 2, whole grain preferred
• Lettuce - 2 leaves
• Tomato - 1, sliced
• Avocado - 1, sliced
• Mustard - 1 tablespoon (for serving)

Steps

1. In a large mixing bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth, leaving some texture.
2. Add the bread crumbs, chopped red onion, minced garlic, parsley, cumin, paprika, salt, black pepper, and egg to the mashed chickpeas. Mix well until all ingredients are combined.
3. Shape the mixture into two equal patties, about 1.5 cm thick.
4. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Once hot, add the patties and cook for 4-5 minutes on each side, until golden brown and crispy.
5. While the patties are cooking, lightly toast the burger buns in a separate pan or toaster.
6. Assemble the burgers by placing a lettuce leaf on each bun, followed by the chickpea patty, tomato slices, and avocado. Drizzle with mustard before placing the top bun.
7. Serve immediately with your choice of side.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 350 mg
• Cholesterol: 186 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.15 L

Health Benefits

• High in protein and fiber, supporting muscle health and digestion.
• Rich in vitamins and minerals from vegetables, contributing to overall well-being.

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