Bocadillo Vegetal

Bocadillo Vegetal is a vibrant Spanish vegetarian burger that combines a medley of fresh vegetables and a savory chickpea patty, served in a crusty bread roll. This dish is perfect for a satisfying lunch or light dinner, bursting with flavors and textures that celebrate plant-based cuisine.

Ingredients

• Chickpeas - 200 grams, cooked
• Red bell pepper - 1, diced
• Zucchini - 1 small, grated
• Carrot - 1 medium, grated
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Oats - 50 grams, ground
• Olive oil - 2 tablespoons
• Whole wheat bread rolls - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1, sliced
• Hummus - 4 tablespoons

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth but still slightly chunky.
3. Add the diced red bell pepper, grated zucchini, grated carrot, minced garlic, and chopped onion to the mashed chickpeas and mix well.
4. Stir in the cumin, paprika, salt, black pepper, and ground oats until fully combined.
5. Form the mixture into two patties.
6. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat, and cook the patties for about 4-5 minutes on each side, until golden brown.
7. While the patties are cooking, cut the whole wheat bread rolls in half and lightly toast them in the oven for about 5 minutes.
8. Spread 2 tablespoons of hummus on the bottom half of each toasted roll.
9. Place a lettuce leaf on top of the hummus, followed by the chickpea patty, sliced tomato, and avocado.
10. Top with the other half of the bread roll, serve immediately, and enjoy your Bocadillo Vegetal!

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.4 L

Health Benefits

• Rich in plant-based protein from chickpeas, promoting muscle health.
• High in fiber, aiding digestion and promoting a healthy gut.

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