Burguer de Calabacín

Burguer de Calabacín is a flavorful vegan Spanish burger made primarily from zucchini, offering a delightful twist on traditional burgers. Packed with fresh ingredients and spices, it makes for a healthy and satisfying meal.

Ingredients

• Zucchini - 200 grams
• Chickpeas - 100 grams (cooked)
• Oats - 50 grams
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Smoked paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons (for cooking)
• Whole grain burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1 medium, sliced
• Vegan mayonnaise - 2 tablespoons

Steps

1. Grate the zucchini and place it in a clean kitchen towel to remove excess moisture.
2. In a mixing bowl, combine the grated zucchini, cooked chickpeas, oats, minced garlic, chopped onion, parsley, smoked paprika, cumin, salt, and black pepper.
3. Mash the mixture with a fork or potato masher until well combined but still slightly chunky.
4. Form the mixture into two patties of equal size.
5. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
6. Cook the patties for about 4-5 minutes on each side, or until golden brown and crispy.
7. While the patties are cooking, toast the burger buns in the same skillet until lightly browned.
8. Assemble the burgers by placing the lettuce and a slice of tomato on the bottom half of each bun, followed by the zucchini patty, and a dollop of vegan mayonnaise.
9. Top with the other half of the bun and serve hot.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Contains antioxidants and anti-inflammatory properties from zucchini and chickpeas.

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