Tortilla Vegana

Tortilla Vegana is a delicious and hearty vegetarian Spanish burger featuring a chickpea and vegetable patty, packed with flavor and nutrients. Served on a soft bun with fresh toppings, this dish offers a delightful twist on traditional Spanish cuisine.

Ingredients

• Chickpeas - 200 grams (cooked)
• Red bell pepper - 1 medium, diced
• Zucchini - 1 small, grated
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Ground cumin - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Chickpea flour - 50 grams
• Olive oil - 2 tablespoons (for frying)
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Tomato - 1 medium, sliced
• Avocado - 1 small, sliced

Steps

1. In a mixing bowl, mash the cooked chickpeas with a fork until slightly chunky.
2. Add the diced red bell pepper, grated zucchini, chopped onion, minced garlic, and chopped parsley to the mashed chickpeas.
3. Stir in the ground cumin, smoked paprika, salt, black pepper, and chickpea flour until well combined.
4. Form the mixture into two patties, about 1.5 cm thick.
5. Heat the olive oil in a skillet over medium heat, and cook the patties for 4-5 minutes on each side until golden brown and crispy.
6. While the patties are cooking, lightly toast the whole wheat burger buns in a separate pan or toaster.
7. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by a chickpea patty, tomato slices, and avocado.
8. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 4 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 contributing to a feeling of fullness.

Tags