Burger di Ceci

Burger di Ceci is a delightful Italian chickpea burger that offers a hearty, flavorful experience, perfect for a satisfying vegan meal. This burger is not only rich in plant-based protein but also packed with Mediterranean herbs and spices, making it a nutritious and delicious option for everyone.

Ingredients

• Chickpeas - 240 grams (cooked)
• Breadcrumbs - 50 grams
• Red onion - 50 grams (finely chopped)
• Garlic - 1 clove (minced)
• Fresh parsley - 2 tablespoons (chopped)
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1 (sliced)
• Avocado - 1/2 (sliced)

Steps

1. In a large bowl, mash the cooked 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, paprika, salt, black pepper, lemon juice, and breadcrumbs to the mashed chickpeas. Mix until well combined.
3. Divide the mixture into two equal portions and shape them into burger patties.
4. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until golden brown and crispy.
5. While the patties are cooking, toast the burger buns lightly in the remaining olive oil until golden.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the chickpea patty, slices of tomato, and avocado. Top with the other half of the bun.
7. Serve immediately and enjoy!

Nutrition

• Calories: 360
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein and fiber, promoting satiety and digestive health.
• Contains healthy fats from olive oil and avocado, beneficial for heart health.

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