Healthy vegan burgers, chickpea and spinach recipe

Chickpea and lentil burgers are a great lunch or dinner option for vegans and non-vegans. Its flavor is neutral and combines very well with a wide variety of foods, especially with the classic accompaniment of bread, lettuce and tomato. This recipe includes three very nutritious ingredients, such as chickpeas, the healthiest legumes, a source of protein, fiber and minerals, with a high content of potassium, iron, calcium and zinc. Nutrients that also include spinach, which is also rich in folates, beta-carotenes, vitamins A, C and E. Another of its healthy components is tofu, which performs the function of the egg, necessary to give consistency and unite the dough of burgers. This common food of the vegan diet provides a great contribution of proteins and increases the micronutrient content of the previous ingredients, especially calcium, whose contribution is exceptional. Ingredients: 200 grams of chickpeas 150 grams of tofu 100 grams of spinach 1 or 2 tablespoons of flour 1 or 2 cloves of garlic Salt Pepper Breadcrumbs Preparation: In a frying pan without oil, cook the spinach over low heat, until soft. Cook the chickpeas, let them cool, and drain them. In the blender glass, blend the chickpeas, spinach and tofu until they form a soft paste. Transfer to a bowl, add the finely minced garlic, salt, pepper and a little flour, kneading until you get a firm and sticky paste. Shape the patties with your hands, using the breadcrumbs to dry the surface and prevent them from falling apart. If you want, you can use a round lid covered in plastic wrap, which will allow you to create all the hamburgers with the same shape and size.Once ready, place them in a baking dish greased with a drizzle of olive oil. Bake about 5 minutes on each side, at 180 ℃. You can also fry them in a pan with no more than 1 centimeter of oil. Remove from the heat, drain on kitchen paper and serve in a pan, with tomato, lettuce and onion, or on the plate, with the garnish you prefer. Did you like this recipe for vegan chickpea and spinach burgers? Be sure to try it and give us your opinion. Share with your friends, clicking on the buttons of social networks and sending them this idea to make today a healthy and delicious meal, suitable for vegans. This hamburger will please everyone at home, young and old.