Directions
Subtitle: A Delicious and Healthy Gluten-free Option Inspired by Authentic Indian Cuisine
Ingredients
1 cup cooked chickpeas (garbanzo beans), drained and mashed
1 medium potato, boiled and mashed
1/4 cup finely chopped onion
1 tablespoon extra virgin olive oil
1 teaspoon grated ginger
1 garlic clove, minced
1/2 teaspoon salt
1/4 – 1/2 teaspoon red pepper flakes (adjust to taste)
1/4 cup fresh coriander leaves, roughly chopped
1/4 cup panko breadcrumbs
1 egg, lightly beaten
1/4 cup all-purpose flour
Instructions
1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine the mashed chickpeas, mashed potatoes, onion, olive oil, ginger, garlic, salt, red pepper flakes, and coriander leaves. Mix well until everything is evenly incorporated.
3. Add the Panko breadcrumbs and mix again. Then, gradually stir in the beaten egg and flour mixture. The consistency should be thick but slightly crumbly.
4. Divide the burger mixture into four equal portions and shape each portion into a patty. Place the patties on the prepared baking sheet.
5. Bake for about 20 minutes or until golden brown.
Serves: 4
Difficulty: Easy
Nutritional Information per serving (calculated without sauce):
Calories: 240 | Protein: 10g | Fat: 10g | Saturated Fat: 2g | Carbohydrates: 30g | Dietary Fiber: 4g | Sugar: 1g | Sodium: 120mg
Total Time Needed: 20 minutes + 30 minutes resting time
Note: Serve these burgers with your favorite vegetables, hummus, tzatziki sauce, or yogurt raita for added flavor and nutrients!
