Mango Salad Burger

The Mango Salad Burger is a vibrant and refreshing vegan Thai-inspired dish that combines the sweetness of ripe mango with zesty lime and aromatic herbs, all nestled in a hearty chickpea patty. This burger is a delightful twist on traditional flavors, perfect for a light lunch or dinner.

Ingredients

• Chickpeas - 240 grams (1 cup, cooked and drained)
• Mango - 150 grams (1 medium, diced)
• Red bell pepper - 50 grams (1/2, diced)
• Cilantro - 15 grams (1/4 cup, chopped)
• Lime juice - 30 ml (2 tablespoons)
• Garlic - 1 clove (minced)
• Ginger - 5 grams (1 teaspoon, grated)
• Chili flakes - 1 gram (1/4 teaspoon)
• Cumin powder - 2 grams (1/2 teaspoon)
• Oats - 40 grams (1/2 cup, ground to flour)
• Salt - 2 grams (1/2 teaspoon)
• Black pepper - 1 gram (1/4 teaspoon)
• Burger buns - 2 (whole grain or gluten-free)
• Lettuce leaves - 2 (for serving)
• Avocado - 100 grams (1 medium, sliced)

Steps

1. In a large mixing bowl, mash the cooked chickpeas using a fork or potato masher until mostly smooth but slightly chunky.
2. Add the diced mango, red bell pepper, cilantro, lime juice, minced garlic, grated ginger, chili flakes, cumin powder, ground oats, salt, and black pepper to the mashed chickpeas. Mix well until combined.
3. Form the mixture into two equal-sized patties, ensuring they hold together well.
4. Heat a non-stick skillet over medium heat and add a small amount of oil. Once hot, carefully place the patties in the skillet and cook for about 4-5 minutes on each side, or until they are golden brown and cooked through.
5. While the patties are cooking, prepare the burger buns by lightly toasting them if desired.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the chickpea patty, sliced avocado, and the top half of the bun.
7. Serve immediately with extra mango slices or a side salad.

Nutrition

• Calories: 420
• Protein: 13 g
• Carbs: 62 g
• Fiber: 12 g
• Sugar: 8 g
• Sodium: 290 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• High in vitamins and antioxidants from mango and vegetables.

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