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The veggie burgers is a very popular trend in the kitchen vegan and vegetarian. In Mui cuisine We present to you this delicious and healthy recipe based on chickpeas.
For our vegetarian readers, we bring you a delicious recipe for barbecue days at home. It is an alternative to traditional meat burgers, replacing them with legumes, in this case, chickpeas.
The truth is that this trend of cooking vegetables without processing has gained so much popularity that even people who consume animal meat prefer to include more vegan or vegetarian recipes in their menu.
Similarly, pulses have many advantages, since they are very cheap and healthy foods. Veggie burgers are rich in fiber, which promotes healthy digestion and relieves constipation.
For this reason, definitely try this veggie burger that is so nutritious, healthy, delicious and easy to make.
Components
– 425 grams of boiled chickpeas or a can of chickpeas
-Two or three tablespoons of tahini or sesame cream
-½ small onion
-Two cloves of garlic
-⅓ cup flour (oatmeal, whole wheat, regular) or whole wheat breadcrumbs
-½ cup chopped fresh cilantro
-A teaspoon of cumin
– A dash of spicy or tabasco
-Olive oil
-Salt and pepper to taste
Step by step
-Cut the onion into small pieces and melt the garlic cloves.
-Fry and put both in the pan with a little olive oil.
-If you decide to use canned chickpeas, wash and drain them well.
– Crush the chickpeas in a food processor.
-Add the tahini to the chickpeas, flour or breadcrumbs, fresh cilantro, Tabasco and salt and pepper to taste.
-Process everything again until it forms an easy to handle paste.
-Very carefully, make the shape of the hamburger with the help of your hands.
-Preheat a large pan with oil and brown your vegan burgers
-Depending on how thick they are, you may prefer to seal them a bit in the oven, but this can dry them out, so we recommend not making them too thick.
A chickpea patty of about 80 grams contains:
-159 calories
-22 grams of carbohydrates
-9 grams of protein
-1.70 grams of fat
-4.2 grams of fiber
With information from Nius Diario.