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    Chickpea Burger with Tzatziki

    Who said the burger should definitely have meat? And who said street food cannot be homemade for you to enjoy it lying on your couch? So get ready for a healthy and very nutritious chickpea burger with tzatziki and enjoy it with your family.

    This burger is extremely nutritious and filling. Chickpeas are very rich in fiber as well as linseed, which also contains Omega-3 fatty acids. These chickpeas patties are similar to a falafel.  I might as well call it a falafel-burger… 😉

    Chickpea-Burger-with-Tzatziki – Burger-Ρεβιθιών-με-Τζατζίκι

    As I said before, whenever I want to boil chickpeas, I boil more than I need, I usually double it, and I leave them in the freezer to have them handy for such recipes and for saving time. It’s a very practical trick, you should try it! So you’ll have them ready whenever you need, for humus, or add them to a salad and take advantage of all their nutrients. Chickpeas are not just for soup! (I love Greek chickpea soup by the way …).

    Chickpea Burger with Tzatziki
    Serves 4
    A filling and nutritious vegetarian burger
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    Prep Time
    20 min
    Cook Time
    10 min
    Total Time
    30 min
    Prep Time
    20 min
    Cook Time
    10 min
    Total Time
    30 min
    806 calories
    124 g
    47 g
    21 g
    38 g
    3 g
    914 g
    1001 g
    33 g
    0 g
    15 g
    Nutrition Facts
    Serving Size
    914g
    Servings
    4
    Amount Per Serving
    Calories 806
    Calories from Fat 179
    % Daily Value *
    Total Fat 21g
    32%
    Saturated Fat 3g
    14%
    Trans Fat 0g
    Polyunsaturated Fat 9g
    Monounsaturated Fat 6g
    Cholesterol 47mg
    16%
    Sodium 1001mg
    42%
    Total Carbohydrates 124g
    41%
    Dietary Fiber 33g
    131%
    Sugars 33g
    Protein 38g
    Vitamin A
    68%
    Vitamin C
    51%
    Calcium
    41%
    Iron
    72%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    Burgers
    1. • 430 g Boiled chickpeas (you will need about 200-250 gr. of raw chickpeas)
    2. • 6 tablespoons of ground flaxseed
    3. • ¼ cup oat flakes
    4. • 2 cloves of garlic
    5. • 6 tablespoons of water, or the water you boiled the chickpeas
    6. • ¼ cup chopped fresh mint
    7. • 2 tablespoons lemon juice
    8. • 2 teaspoons cumin
    9. • 1 teaspoon salt
    10. • 1/8 teaspoon ground black pepper
    11. • ¼ cup whole wheat bread crumbs
    12. • 1 egg, lightly beaten
    13. • 1 tablespoon olive oil
    14. • 4 whole wheat hamburger buns
    15. • 1 tomato, sliced
    16. • 4 leaves of lettuce
    Tzatziki
    1. • 2 small cucumbers, peeled, grated and squeezed dry
    2. • ½ cup strained Greek yogurt 2% fat
    3. • 2 cloves of garlic, minced
    4. • 1/8 teaspoon of salt
    Instructions
    Tzatziki
    1. In a small bowl combine all the ingredients. Cover and refrigerate while preparing the burgers.
    Burgers
    1. Combine the chickpeas, oats, garlic, and water in the bowl of the food processor and pulse them for a while until coarsely chopped.
    2. Add the mint, lemon juice, cumin, salt, pepper and 5 tablespoons of flaxseed and pulse again until combined. The mixture should be a bit dry, but it should form a patty. If necessary add some more water.
    3. Transfer the mixture to a bowl and divide it into 4 equal portions, and shape them into 4 patties.
    4. Mix the bread crumbs with the remaining 1 tablespoon flaxseed in a bowl and in another bowl have the egg handy. Dip the burgers in the egg and then dredge in the bread crumb mixture.
    5. Heat the oil in a large non-stick pan over medium high heat and cook the burgers for about 5 minutes each side, or until golden.
    6. Place a lettuce leave on each burger bun, then a tomato slice, then a chickpea patty and, finally a spoonful of tzatziki.
    Adapted from Prevention's The Sugar Solution Cookbook
    beta
    calories
    806
    fat
    21g
    protein
    38g
    carbs
    124g
    more
    Adapted from Prevention's The Sugar Solution Cookbook
    The Healthy Cook https://thehealthycook.gr/
     Enjoy!

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