Mediterranean Chickpea Burger

These Mediterranean Chickpea Burgers are a flavorful and healthy twist on traditional burgers, packed with chickpeas, fresh herbs, and spices. Served with a side of tangy tahini sauce, they offer a satisfying meal that’s perfect for any occasion.

Ingredients

• canned chickpeas - 400 grams, drained and rinsed
• red onion - 50 grams, finely chopped
• garlic - 2 cloves, minced
• fresh parsley - 30 grams, chopped
• fresh dill - 15 grams, chopped
• ground cumin - 1 teaspoon
• ground coriander - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• whole wheat flour - 50 grams
• extra virgin olive oil - 2 tablespoons (for cooking)
• whole grain burger buns - 2
• sliced cucumber - 50 grams
• sliced tomato - 100 grams
• tahini - 2 tablespoons
• lemon juice - 1 tablespoon
• water - 1 tablespoon

Steps

1. In a large bowl, mash the chickpeas using a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the chopped red onion, minced garlic, parsley, dill, ground cumin, ground coriander, salt, and black pepper to the mashed chickpeas. Mix well until combined.
3. Stir in the whole wheat flour until the mixture holds together. If too wet, add a little more flour as needed.
4. Form the mixture into two burger patties, about 1.5 cm thick.
5. Heat one tablespoon of olive oil in a non-stick skillet over medium heat. Add the burger patties and cook for about 4-5 minutes on each side, or until golden brown and heated through.
6. While the burgers are cooking, prepare the tahini sauce by whisking together tahini, lemon juice, water, and a pinch of salt in a small bowl until smooth.
7. Toast the whole grain burger buns lightly if desired.
8. Assemble the burgers by placing each chickpea patty on a bun, adding sliced cucumber and tomato, and drizzling with tahini sauce. Serve immediately.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein and fiber from chickpeas, promoting satiety and digestive health.
• Packed with vitamins and minerals from fresh herbs and vegetables, supporting overall wellness.

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