Mediterranean Diet Chickpea Burger
Bursting with vibrant Mediterranean flavors, this Mediterranean Diet Chickpea Burger is a wholesome, plant-forward alternative that doesn’t skimp on taste. Made with protein-packed chickpeas, fresh parsley, zesty lemon juice, and warm spices like cumin and coriander, these handmade patties are pan-seared to golden perfection. Nestled in whole wheat burger buns and layered with crisp lettuce, juicy tomato slices, and creamy tzatziki sauce, each bite delivers a perfect balance of textures and flavors. Quick to prepare in just 25 minutes, this recipe is ideal for a nutritious lunch or dinner. Whether you're embracing the Mediterranean diet or looking for a satisfying vegetarian meal, these chickpea burgers are a must-try.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
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
Directions
Step 1
Drain and rinse the canned chickpeas thoroughly. Pat them dry with a paper towel to remove excess moisture.
Step 2
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.
Step 3
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.
Step 4
Shape the chickpea mixture into 4 equal-sized patties.
Step 5
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.
Step 6
Lightly toast the burger buns on the same skillet or under a grill.
Step 7
To assemble, place a lettuce leaf on the bottom half of each bun, followed by the chickpea burger patty.
Step 8
Top each patty with sliced tomato and a generous spoonful of tzatziki sauce.
Step 9
Finish with the top half of the bun and serve immediately. Enjoy your healthy Mediterranean Diet Chickpea Burger!
Nutrition Facts
| Serving size | (1248.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1779.9 |
| Total Fat 62.0g | 0% |
| Saturated Fat 12.0g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 227.9mg | 0% |
| Sodium 4327.9mg | 0% |
| Total Carbohydrate 240.3g | 0% |
| Dietary Fiber 43.2g | 0% |
| Total Sugars 39.4g | |
| Protein 70.9g | 0% |
| Vitamin D 53.8IU | 0% |
| Calcium 799.3mg | 0% |
| Iron 20.2mg | 0% |
| Potassium 2208.9mg | 0% |
Source of Calories