Hamburguesa de Garbanzos

Hamburguesa de Garbanzos is a flavorful and protein-packed vegetarian burger made from chickpeas and spices, offering a delightful twist on traditional Mexican cuisine. Topped with fresh avocado and zesty salsa, this dish is perfect for a satisfying meal any day of the week.

Ingredients

• Chickpeas (cooked) - 240 grams
• Red onion - 50 grams, finely chopped
• Garlic - 2 cloves, minced
• Cilantro - 30 grams, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Flour (all-purpose or chickpea) - 40 grams
• Olive oil - 2 tablespoons
• Burger buns - 2
• Avocado - 1, sliced
• Tomato - 1, sliced
• Lettuce - 2 leaves
• Salsa - for topping

Steps

1. In a large bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth but still slightly chunky.
2. Add the chopped red onion, minced garlic, cilantro, cumin, paprika, salt, black pepper, and flour to the mashed chickpeas. Mix until well combined.
3. Form the mixture into two burger patties, ensuring they hold together well.
4. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Once hot, add the burger patties and cook for about 4-5 minutes on each side, or until golden brown and heated through.
5. While the patties are cooking, toast the burger buns in the same skillet until lightly browned.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, adding the chickpea patty, followed by slices of avocado, tomato, and a generous spoonful of salsa.
7. Cover with the top half of the bun and serve immediately.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in fiber, which aids digestion and promotes a feeling of fullness.

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