How to make Chickpea Tikki Burger

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)

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Instructions:

1. 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.
2. 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.
3. 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.
4. Serve:
   Serve immediately with a side of salad or baked sweet potato fries for a healthy meal.

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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.