Chickpea Tikki Burger

The Chickpea Tikki Burger is a flavorful and nutritious Indian-inspired burger made with spiced chickpeas, perfect for a wholesome meal. It's served on a soft bun with fresh vegetables and a tangy sauce, making it a delightful vegetarian option.

Ingredients

• Chickpeas - 200 grams (cooked)
• Potato - 100 grams (boiled and mashed)
• Onion - 1 small (finely chopped)
• Ginger - 1 teaspoon (grated)
• Garlic - 1 teaspoon (minced)
• Green chili - 1 (finely chopped)
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh coriander leaves - 2 tablespoons (chopped)
• Breadcrumbs - 3 tablespoons
• Oil - 2 tablespoons (for frying)
• Burger buns - 2
• Lettuce leaves - 2
• Tomato - 1 (sliced)
• Onion - 1 (sliced for topping)
• Yogurt or chutney - 2 tablespoons (for serving)

Steps

1. In a large mixing bowl, mash the cooked chickpeas with a fork or potato masher until coarse.
2. Add the boiled and mashed potato, chopped onion, grated ginger, minced garlic, chopped green chili, coriander powder, cumin powder, garam masala, salt, black pepper, and chopped coriander leaves. Mix well until combined.
3. Form the mixture into two equal-sized patties.
4. Coat each patty with breadcrumbs for a crispy texture.
5. Heat oil in a non-stick skillet over medium heat. Once hot, add the patties and cook for about 4-5 minutes on each side until golden brown.
6. While the patties are cooking, toast the burger buns lightly on another skillet or in the oven.
7. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the chickpea tikki, sliced tomato, and onion. Top with yogurt or chutney.
8. Cover with the top half of the bun and serve immediately.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.25 L

Health Benefits

• Rich in protein and fiber from chickpeas, promoting digestive health.
• Low in cholesterol, making it heart-friendly.

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