Spiced Chickpea Burger

These spiced chickpea burgers are a delightful blend of Middle Eastern flavors, offering a satisfying and healthy alternative to traditional meat burgers. Perfectly seasoned and served with fresh toppings, they make for a delicious and nourishing meal.

Ingredients

• canned chickpeas - 400 grams, drained and rinsed
• red onion - 1 small, finely chopped
• garlic - 2 cloves, minced
• fresh parsley - 30 grams, chopped
• ground cumin - 1 teaspoon
• ground coriander - 1 teaspoon
• smoked paprika - 1 teaspoon
• ground black pepper - 1/2 teaspoon
• salt - 1/2 teaspoon
• gluten-free breadcrumbs - 50 grams
• olive oil - 2 tablespoons
• whole wheat pita bread - 2 pieces
• sliced cucumber - 100 grams
• sliced tomato - 100 grams
• tahini - 2 tablespoons
• lemon juice - 1 tablespoon

Steps

1. In a mixing bowl, mash the drained chickpeas with a fork or potato masher until mostly smooth, leaving some texture.
2. Add the finely chopped red onion, minced garlic, chopped parsley, ground cumin, ground coriander, smoked paprika, black pepper, and salt to the mashed chickpeas. Mix well until combined.
3. Stir in the gluten-free breadcrumbs until the mixture holds together. If too wet, add more breadcrumbs as needed.
4. Divide the mixture into two equal portions and shape each into a burger patty.
5. 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.
6. While the patties are cooking, mix the tahini and lemon juice in a small bowl to create a sauce.
7. Warm the pita bread in a dry pan for a minute on each side, then remove from heat.
8. To assemble, place each chickpea burger in a pita pocket, top with sliced cucumber and tomato, and drizzle with the tahini sauce.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein, supporting muscle growth and repair.
• Rich in dietary fiber, aiding in digestion and promoting satiety.

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