Burger de Calabacín

Burger de Calabacín is a delicious and nutritious vegetarian burger made primarily from zucchini, offering a fresh twist on classic burger flavors. Perfect for a light meal, these burgers are packed with vibrant vegetables and Mediterranean spices.

Ingredients

• Zucchini - 250 grams
• Chickpeas - 200 grams, canned or cooked
• Oats - 50 grams
• Red onion - 50 grams, finely chopped
• Garlic - 1 clove, minced
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons, for cooking
• Fresh parsley - 2 tablespoons, chopped
• Whole grain burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1 small, sliced
• Avocado - 1/2, sliced

Steps

1. Grate the zucchini and place it in a clean kitchen towel. Squeeze out excess moisture and set aside.
2. In a mixing bowl, mash the chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
3. Add the grated zucchini, oats, chopped red onion, minced garlic, cumin, paprika, salt, black pepper, and chopped parsley to the mashed chickpeas. Mix well until combined.
4. Form the mixture into 2 burger patties.
5. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, until golden brown and crispy.
6. While the patties are cooking, toast the burger buns lightly in the same skillet or in a toaster.
7. Assemble the burgers by placing a lettuce leaf on the bottom bun, followed by the zucchini burger patty, sliced tomato, and avocado. Top with the other half of the bun.
8. Serve immediately with your choice of sides.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from zucchini and chickpeas, supporting overall wellness.

Tags