Hamburguesa de Garbanzos

Hamburguesa de Garbanzos is a deliciously healthy Spanish chickpea burger that's packed with flavor and nutrients. This vegetarian delight is perfect for a light meal and can be customized with your favorite toppings.

Ingredients

• Chickpeas - 240 grams (1 can, drained and rinsed)
• Red onion - 50 grams (1/4 cup, finely chopped)
• Garlic - 2 cloves (minced)
• Red bell pepper - 50 grams (1/4 cup, finely chopped)
• Cilantro - 15 grams (1/4 cup, chopped)
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Whole wheat breadcrumbs - 50 grams (1/2 cup)
• Egg - 1 large (beaten)
• Whole grain burger buns - 2 pieces
• Lettuce leaves - 2 pieces
• Sliced tomatoes - 1 medium
• Avocado - 1/2 (sliced)

Steps

1. In a mixing bowl, mash the drained chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the chopped red onion, minced garlic, red bell pepper, cilantro, ground cumin, paprika, salt, and black pepper to the mashed chickpeas.
3. Stir in the breadcrumbs and beaten egg until well combined. If the mixture is too wet, add more breadcrumbs until it holds together.
4. Form the mixture into two patties, about 1.5 cm thick.
5. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until golden brown and crispy.
6. Toast the whole grain burger buns lightly on a separate pan or toaster.
7. Assemble the hamburguesas by placing a patty on each bun and topping with lettuce, sliced tomatoes, and avocado.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 60 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein and fiber from chickpeas, supporting muscle health and digestive wellness.
• Contains healthy fats from olive oil and avocado, promoting heart health.

Tags