Mediterranean Diet Chickpea Burger
Elevate your burger game with this flavorful Mediterranean Diet Chickpea Burger, a wholesome and satisfying alternative to traditional meat patties. Packed with nutrient-rich ingredients like protein-filled chickpeas, fresh parsley, and aromatic spices such as cumin and coriander, this plant-based burger delights your taste buds while keeping it heart-healthy. Combined with tangy lemon juice and topped with a creamy tzatziki sauce, each bite bursts with Mediterranean-inspired freshness. Perfectly golden and lightly crispy, these chickpea patties are quick to prepare in just 25 minutes and beautifully complemented by whole wheat buns, crisp lettuce, and juicy tomato slices. Whether you're diving into a Mediterranean diet or simply craving a nutritious burger, this recipe checks all the boxes for flavor, texture, and ease.
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Recipe Information
Ingredients
- 15 oz canned chickpeas
- 0.5 medium, finely chopped red onion
- 2 large, minced garlic cloves
- 0.25 cup, chopped fresh parsley
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup whole wheat breadcrumbs
- 1 large egg
- 2 tablespoons extra virgin olive oil
- 4 whole wheat burger buns
- 4 lettuce leaves
- 1 medium sliced tomato
- 0.5 cup tzatziki sauce
Instructions
Drain and rinse the canned chickpeas thoroughly. Pat them dry with a paper towel to remove excess moisture.
In a food processor, combine the chickpeas, red onion, garlic, parsley, cumin, coriander, lemon juice, salt, pepper, and breadcrumbs. Pulse until the mixture is well combined but still slightly coarse.
Transfer the mixture to a bowl and stir in the beaten egg until fully incorporated. If the mixture feels too wet, add a little more breadcrumbs.
Shape the chickpea mixture into 4 equal-sized patties.
Heat the olive oil in a non-stick skillet over medium heat. Once the oil is hot, add the patties and cook for 4-5 minutes on each side until golden brown and heated through.
Lightly toast the burger buns on the same skillet or under a grill.
To assemble, place a lettuce leaf on the bottom half of each bun, followed by the chickpea burger patty.
Top each patty with sliced tomato and a generous spoonful of tzatziki sauce.
Finish with the top half of the bun and serve immediately. Enjoy your healthy Mediterranean Diet Chickpea Burger!
Nutrition Facts
Calories |
1780 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 4328 mg | 188% | |
| Total Carbohydrate | 240.3 g | 87% | |
| Dietary Fiber | 43.2 g | 154% | |
| Total Sugars | 39.4 g | ||
| Protein | 70.9 g | 142% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 799 mg | 61% | |
| Iron | 20.2 mg | 112% | |
| Potassium | 2209 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
