Tortilla de Garbanzos

Tortilla de Garbanzos is a delicious and hearty vegan burger made from chickpeas, offering a unique blend of Mexican flavors and textures. Perfect for a satisfying meal, these patties are packed with protein and can be served with fresh toppings and sauces.

Ingredients

• Chickpeas - 240 grams (1 can, drained and rinsed)
• Onion - 50 grams (finely chopped)
• Garlic - 2 cloves (minced)
• Red bell pepper - 50 grams (finely chopped)
• Cilantro - 20 grams (chopped)
• Ground cumin - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Oats - 50 grams (finely ground, or use oat flour)
• Olive oil - 2 tablespoons (for cooking)
• Whole grain burger buns - 2 units
• Lettuce - 2 leaves
• Tomato - 1 medium (sliced)
• Avocado - 1 small (sliced)
• Vegan mayonnaise - 2 tablespoons

Steps

1. In a large bowl, mash the drained chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the chopped onion, minced garlic, red bell pepper, cilantro, ground cumin, smoked paprika, salt, and black pepper to the mashed chickpeas. Mix well to combine.
3. Stir in the ground oats until the mixture holds together. If it's too wet, add a bit more ground oats.
4. Divide the mixture into two equal portions and shape them into burger patties.
5. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until golden brown and heated through.
6. While the patties are cooking, toast the burger buns in another pan or toaster.
7. Assemble the burgers by placing a lettuce leaf on the bottom bun, followed by the chickpea patty, sliced tomato, avocado, and a dollop of vegan mayonnaise. Top with the other half of the bun.
8. Serve immediately with your choice of sides.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• High in protein and fiber from chickpeas, promoting satiety and muscle health.
• Rich in vitamins and minerals from vegetables, supporting overall health.

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