Chickpea Tofu Burger

The Chickpea Tofu Burger is a delightful fusion of Japanese flavors and plant-based goodness, offering a satisfying and nutritious alternative to traditional burgers. With a crispy exterior and a tender, flavorful interior, this burger is perfect for a quick meal or a casual gathering.

Ingredients

• Chickpeas - 200 grams (cooked)
• Firm tofu - 150 grams (drained and pressed)
• Panko breadcrumbs - 50 grams
• Green onion - 2 stalks (finely chopped)
• Garlic - 1 clove (minced)
• Soy sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Cornstarch - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable oil - for frying
• Burger buns - 2
• Lettuce leaves - 2
• Sliced tomato - 1
• Mayonnaise (optional) - for serving

Steps

1. In a large mixing bowl, mash the cooked chickpeas with a fork until mostly smooth, leaving some chunks for texture.
2. Crumble the drained tofu into the bowl with the chickpeas and mix well.
3. Add the chopped green onion, minced garlic, soy sauce, sesame oil, cornstarch, salt, and black pepper, and stir until fully combined.
4. Gradually mix in the panko breadcrumbs until the mixture holds together but is not too dry.
5. Divide the mixture into two equal portions and shape each portion into a burger patty.
6. Heat a non-stick skillet over medium heat and add enough vegetable oil to coat the bottom.
7. Once the oil is hot, carefully place the patties in the skillet and cook for about 4-5 minutes on each side, or until golden brown and crispy.
8. While the patties are cooking, lightly toast the burger buns in a separate pan or toaster.
9. Assemble the burgers by placing a lettuce leaf and a slice of tomato on the bottom half of each bun, followed by the cooked burger patty and any additional condiments like mayonnaise.
10. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 500 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 from chickpeas and tofu, supporting muscle health.
• High in fiber, promoting digestive health and helping to keep you full longer.

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