Kefta-Style Veggie Burger

The Kefta-Style Veggie Burger combines aromatic Moroccan spices with wholesome vegetables for a flavorful twist on the classic burger. Served with a refreshing yogurt sauce, this dish is a delightful vegetarian option that packs a punch of taste and nutrition.

Ingredients

• Chickpeas - 200 grams, cooked and drained
• Zucchini - 100 grams, grated
• Carrot - 50 grams, grated
• Red onion - 50 grams, finely chopped
• Garlic - 2 cloves, minced
• Cilantro - 30 grams, chopped
• Cumin - 1 teaspoon
• Coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1 large
• Bread crumbs - 50 grams
• Olive oil - 2 tablespoons
• Whole wheat burger buns - 2 pieces
• Yogurt - 100 grams
• Lemon juice - 1 tablespoon
• Cucumber - 50 grams, diced

Steps

1. In a large bowl, mash the cooked chickpeas with a fork or a potato masher until mostly smooth with some chunks remaining.
2. Add the grated zucchini, grated carrot, chopped red onion, minced garlic, and chopped cilantro to the mashed chickpeas.
3. Stir in the cumin, coriander, paprika, salt, and black pepper until well combined.
4. Add the egg and bread crumbs to the mixture, and mix until everything is evenly incorporated.
5. Form the mixture into two patties, ensuring they hold together well.
6. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side, until golden brown and cooked through.
7. While the patties are cooking, prepare the yogurt sauce by mixing the yogurt, lemon juice, and diced cucumber in a small bowl. Season with a pinch of salt.
8. Toast the whole wheat burger buns in the remaining olive oil until lightly golden.
9. Assemble the burgers by placing the veggie patty on each bun and topping with the yogurt sauce.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

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

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