Burguer de Garbanzos

Burguer de Garbanzos is a delicious vegan Spanish chickpea burger that combines wholesome ingredients for a hearty meal. Packed with flavor and protein, it's perfect for a satisfying lunch or dinner.

Ingredients

• Canned chickpeas - 400 grams
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Red bell pepper - 1/2, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Ground cumin - 1 teaspoon
• Smoked paprika - 1 teaspoon
• All-purpose flour - 3 tablespoons
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1/2, sliced

Steps

1. Drain and rinse the canned chickpeas, then mash them in a large bowl until mostly smooth, leaving some chunks for texture.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion, red bell pepper, and minced garlic, cooking until softened, about 5 minutes.
3. Add the cooked onion mixture to the mashed chickpeas, along with the chopped parsley, ground cumin, smoked paprika, flour, salt, and black pepper. Mix until well combined.
4. Form the mixture into two patties, about 1-2 centimeters thick.
5. In the same skillet, heat the remaining tablespoon of olive oil over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are golden brown and crispy.
6. To assemble, place each patty on a whole wheat bun, topping with lettuce, tomato, and avocado slices.
7. Serve immediately and enjoy your Burguer de Garbanzos!

Nutrition

• Calories: 360
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

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

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