Greek Tzatziki Burger

The Greek Tzatziki Burger combines the flavors of traditional Greek tzatziki sauce with a hearty, dairy-free burger patty, offering a refreshing and satisfying meal. Served in a warm pita with fresh vegetables, it's a unique twist on a classic dish that's perfect for any occasion.

Ingredients

• Chickpeas - 240 grams (1 cup, canned, drained and rinsed)
• Red onion - 50 grams (1/4 cup, finely chopped)
• Garlic - 2 cloves (minced)
• Fresh parsley - 30 grams (1/4 cup, chopped)
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Gluten-free breadcrumbs - 50 grams (1/2 cup)
• Cucumber - 100 grams (grated and drained)
• Lemon juice - 2 tablespoons
• Fresh dill - 5 grams (1 tablespoon, chopped)
• Pita bread - 2 pieces
• Tomato - 1 medium (sliced)
• Lettuce - 2 leaves

Steps

1. In a large bowl, mash the chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the chopped red onion, minced garlic, parsley, cumin, coriander, salt, black pepper, and olive oil to the mashed chickpeas. Mix well until all ingredients are combined.
3. Stir in the gluten-free breadcrumbs until the mixture holds together. If it's too wet, add a little more breadcrumbs.
4. Shape the mixture into two burger patties, about 1.5 cm thick.
5. Heat a non-stick skillet over medium heat and add a little olive oil. Cook the patties for about 5-6 minutes on each side, until golden brown and crispy.
6. While the patties are cooking, prepare the tzatziki sauce by mixing the grated cucumber, lemon juice, dill, and a pinch of salt in a bowl.
7. Once the patties are cooked, warm the pita bread in the skillet for a minute on each side.
8. Assemble the burger by placing a patty in each pita, topping with tzatziki sauce, sliced tomato, and lettuce.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from chickpeas, supporting muscle health and repair.
• Rich in fiber, which aids digestion and promotes gut health.

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