Healthy Chickpea Tikki Burger Recipe
Ingredients:
For the chickpea tikki:
- 1 can (400g) chickpeas (or 1.5 cups cooked chickpeas), drained and rinsed
- 1 small onion, finely chopped
- 1 green chili, finely chopped (optional)
- 1/4 cup coriander leaves, chopped
- 1/2 tsp cumin powder
- 1/2 tsp garam masala
- 1/2 tsp chaat masala (optional)
- 1/4 tsp turmeric powder
- 1 tsp ginger-garlic paste (optional)
- Salt to taste
- 2-3 tbsp whole wheat flour or besan (gram flour) — for binding
- 1 tbsp olive oil (for cooking)
For assembling the burger:
- Whole wheat or multigrain burger buns
- Lettuce leaves or spinach
- Tomato slices
- Cucumber slices
- Onion rings
- Green chutney or yogurt-based sauce (like raita)
- Avocado slices (optional)
Instructions:
- Make the tikki mixture:
Mash the chickpeas roughly (you want some texture, not a paste).
Add chopped onions, green chili, coriander, cumin powder, garam masala, chaat masala, turmeric, ginger-garlic paste, and salt. Mix well.
Add whole wheat flour or besan little by little and mix until the mixture holds together enough to shape into tikkis. - Shape and cook tikkis:
Divide the mixture into equal portions and shape into round, flat patties.
Heat oil in a non-stick pan over medium heat. Shallow fry the tikkis for about 3-4 minutes on each side, until golden brown and cooked through. - Assemble the burger:
Toast the burger buns lightly.
Spread green chutney or yogurt sauce on the buns.
Place a lettuce leaf, then the chickpea tikki, followed by tomato, cucumber slices, and onion rings. Add avocado slices if using.
Top with the other half of the bun. - Serve:
Serve immediately with a side of salad or baked sweet potato fries for a healthy meal.
Tips:
- You can add grated carrot or beetroot to the tikki mix for extra nutrition.
- Baking tikkis is also an option: place on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20 minutes, flipping halfway.
- Use low-fat yogurt or a plant-based yogurt for the sauce to keep it light.