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Chickpea hamburger

hamburger-vege

Easy to prepare and good for lunches the next day, here is a meatless hamburger recipe. Do not hesitate to add vegetables, adjust the amount of avocado and tzatziki to your taste!

Ingredients for 4 hamburgers

For the patty:

1 can (540ml) of chickpeas, without salt
40g of Panko
¼ cup fresh parsley
2 cloves garlic
1 egg
1 tsp. of ground coriander
1 tsp. of ground cumin
1 tbsp. of tahini
1 tbsp. of olive oil

For the hamburger:

4 thin sandwich buns, whole wheat
½ small avocado, crushed
4 tbsp. of tzatziki, yogurt-based
1 tomato
½ red onion

Nutritional values:

Calories: 439 cal
Lipids: 12 g
Carbohydrates: 47 g
Fiber: 6g
Protein: 18 g

Author
Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.


Chickpea hamburgeris a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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