Chickpea Burger

This Chickpea Burger is a delightful fusion of Greek flavors, featuring protein-rich chickpeas blended with fresh herbs and spices. Served on a whole grain bun with creamy tzatziki and crisp vegetables, it offers a satisfying and nutritious meal.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Whole wheat bread crumbs - 50 grams
• Fresh parsley - 30 grams, chopped
• Fresh dill - 15 grams, chopped
• Garlic - 2 cloves, minced
• Red onion - 50 grams, finely chopped
• Greek yogurt - 100 grams
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Cucumber - 1, sliced

Steps

1. In a large mixing bowl, mash the drained chickpeas with a fork or potato masher until mostly smooth, leaving some texture.
2. Add the whole wheat bread crumbs, chopped parsley, chopped dill, minced garlic, finely chopped red onion, lemon juice, olive oil, cumin, paprika, salt, and black pepper to the mashed chickpeas. Mix until well combined.
3. Form the mixture into two equal-sized patties, about 1.5 cm thick.
4. Heat a non-stick skillet over medium heat and add a small drizzle of olive oil. Cook the patties for about 5-6 minutes on each side, or until golden brown and heated through.
5. While the patties are cooking, prepare the tzatziki by mixing Greek yogurt with a pinch of salt, minced garlic, and a squeeze of lemon juice in a small bowl.
6. Toast the whole grain burger buns lightly on a separate skillet or in a toaster.
7. Assemble the burger by placing a lettuce leaf on the bottom half of each bun, followed by the chickpea patty, sliced tomato, and cucumber. Top with tzatziki and place the top half of the bun on.
8. Serve immediately and enjoy your healthy Greek chickpea burgers!

Nutrition

• Calories: 400
• Protein: 18 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from chickpeas, promoting muscle health.
• Rich in dietary fiber, aiding in digestion and maintaining a healthy gut.

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