Burguer de Garbanzos

Burguer de Garbanzos is a flavorful vegetarian burger made from chickpeas, infused with Mexican spices and served with fresh toppings. This dish is not only satisfying but also packed with nutrients, making it a perfect meatless meal option.

Ingredients

• Chickpeas - 240 grams (1 cup, cooked and drained)
• Red onion - 50 grams (1/4 cup, finely chopped)
• Garlic - 2 cloves (minced)
• Cilantro - 15 grams (1/4 cup, chopped)
• Cumin powder - 1 teaspoon
• Chili powder - 1 teaspoon
• Lime juice - 15 ml (1 tablespoon)
• Oats - 50 grams (1/2 cup, ground)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 30 ml (2 tablespoons)
• Whole wheat burger buns - 2 pieces
• Lettuce - 2 leaves
• Tomato - 1 medium (sliced)
• Avocado - 1 small (sliced)

Steps

1. In a large mixing bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth but still chunky.
2. Add the finely chopped red onion, minced garlic, chopped cilantro, cumin, chili powder, lime juice, ground oats, salt, and pepper to the mashed chickpeas. Mix until well combined.
3. Form the mixture into 2 equal-sized patties.
4. Heat olive 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 and crispy.
5. While the patties are cooking, prepare the burger buns by toasting them lightly if desired.
6. Assemble the burgers by placing a chickpea patty on each bun, and topping with lettuce, tomato slices, and avocado.
7. Serve immediately and enjoy your Burguer de Garbanzos!

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from chickpeas and fresh vegetables.

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