Burger Végétal Provençal

The Burger Végétal Provençal is a delightful vegan burger that captures the essence of Southern France with its aromatic herbs and fresh vegetables. Served on a crusty baguette, it combines a savory chickpea patty with a refreshing ratatouille topping for a burst of flavor in every bite.

Ingredients

• Chickpeas - 240 grams (1 cup, cooked)
• Red bell pepper - 1, diced
• Zucchini - 1, grated
• Red onion - 1/2, finely chopped
• Garlic - 2 cloves, minced
• Fresh basil - 10 grams (1/2 cup, chopped)
• Dried thyme - 1 teaspoon
• Olive oil - 2 tablespoons
• Nutritional yeast - 2 tablespoons
• Whole wheat flour - 50 grams (1/3 cup)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole grain baguette - 2 pieces (about 150 grams each)
• Tomato - 1, sliced
• Arugula - 50 grams (2 cups)

Steps

1. In a large bowl, mash the cooked chickpeas with a fork until mostly smooth, leaving some chunks for texture.
2. Add the diced red bell pepper, grated zucchini, chopped red onion, minced garlic, fresh basil, dried thyme, nutritional yeast, flour, salt, and pepper 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 non-stick skillet over medium heat. Cook the patties for about 5-7 minutes on each side, or until golden brown and heated through.
5. While the patties are cooking, prepare the ratatouille topping by sautéing the remaining tablespoon of olive oil in another pan. Add any remaining vegetables (e.g., zucchini, bell pepper) and cook until softened, about 5-7 minutes. Season with salt and pepper to taste.
6. Slice the whole grain baguettes in half and lightly toast them if desired.
7. Assemble the burgers by placing a chickpea patty on the bottom half of each baguette. Top with sautéed vegetables, fresh tomato slices, and a handful of arugula. Close with the top half of the baguette.
8. Serve immediately and enjoy your Burger Végétal Provençal!

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 360 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in dietary fiber, promoting digestive health and satiety.

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