Chana Masala Burger

The Chana Masala Burger combines the rich flavors of traditional Indian spiced chickpeas with the convenience of a burger, offering a delightful vegan twist to a classic favorite. Packed with protein and bursting with flavor, it's perfect for a quick lunch or dinner.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, finely chopped (adjust to taste)
• Tomato - 1 medium, finely chopped
• Cilantro - 2 tablespoons, chopped
• Chaat masala - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Sliced tomato - 1
• Avocado - 1, sliced
• Oil - 1 tablespoon for frying

Steps

1. In a bowl, mash the drained chickpeas using a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Heat oil in a pan over medium heat. Add chopped onion, garlic, ginger, and green chili; sauté until onions are translucent.
3. Add chopped tomato, cumin powder, coriander powder, turmeric powder, chaat masala, and salt. Cook for 5-7 minutes until tomatoes break down.
4. Stir in the mashed chickpeas and chopped cilantro. Mix well and cook for another 5 minutes. Remove from heat and let the mixture cool slightly.
5. Divide the chickpea mixture into two equal portions and shape each into a patty.
6. In the same pan, add a little more oil if needed, and pan-fry the patties for 3-4 minutes on each side until golden brown and crispy.
7. To assemble the burger, place a lettuce leaf on the bottom half of each burger bun, add the chickpea patty, top with sliced tomato and avocado, and cover with the top half of the bun.
8. Serve immediately with your choice of chutney or sauce.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in protein and fiber from chickpeas, promoting satiety and digestive health.
• Rich in vitamins and minerals from fresh vegetables and spices, supporting overall health.

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