Hummus and Veggie Burger

The Hummus and Veggie Burger is a vibrant and flavorful vegan dish that combines the creaminess of hummus with a hearty veggie patty, all nestled in a toasted bun. This Lebanese-inspired burger is packed with nutrients and perfect for a satisfying meal.

Ingredients

• Chickpeas - 200 grams (cooked or canned)
• Quinoa - 50 grams (uncooked)
• Carrot - 1 medium (grated)
• Red bell pepper - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Onion - 1 small (finely chopped)
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon (for cooking)
• Whole wheat burger buns - 2
• Hummus - 100 grams (store-bought or homemade)
• Lettuce leaves - 2
• Tomato - 1 medium (sliced)
• Cucumber - 1/2 (sliced)

Steps

1. Rinse and drain the chickpeas if using canned. In a pot, cook quinoa according to package instructions and set aside.
2. In a large mixing bowl, mash the chickpeas with a fork or potato masher until slightly chunky.
3. Add the cooked quinoa, grated carrot, chopped red bell pepper, minced garlic, chopped onion, cumin, paprika, salt, and black pepper to the mashed chickpeas. Mix until well combined.
4. Form the mixture into two patties, pressing firmly to ensure they hold together.
5. Heat olive oil in a skillet over medium heat. Cook the patties for about 5-7 minutes on each side until golden brown and heated through.
6. While the patties are cooking, toast the whole wheat burger buns until lightly browned.
7. Spread hummus generously on the bottom half of each bun, then place a lettuce leaf on top.
8. Add the cooked veggie patty, followed by slices of tomato and cucumber. Top with the other half of the bun.
9. Serve immediately and enjoy your Hummus and Veggie Burger.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• Rich in plant-based protein from chickpeas and quinoa.
• High in dietary fiber, promoting digestive health.

Tags