Mediterranean Tuna‑Chickpea Power Burger with Avocado Salsa

This vibrant tuna‑chickpea power burger blends the savory flavor of tuna with the heartiness of chickpeas for a protein‑rich, plant‑based patty. The Mediterranean‑inspired avocado salsa adds a fresh, creamy kick that pairs beautifully with the warm, lightly browned patty. Ready in 35 minutes, it’s an ideal meal for busy weekdays or lazy weekends.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings

Ingredients

• - 1 (5 oz) can tuna in water, drained
• - 1/2 cup cooked chickpeas, mashed
• - 1/4 cup finely chopped red onion
• - 1 clove garlic, minced
• - 1 tablespoon capers, drained
• - 1 teaspoon dried oregano
• - 1/2 teaspoon smoked paprika
• - 1/4 teaspoon cumin
• - 1 tablespoon lemon juice
• - 1 large egg, beaten
• - 1/2 cup grated Parmesan cheese (or nutritional yeast)
• - 1/4 cup panko breadcrumbs (optional for extra crunch)
• - 1 tablespoon olive oil
• - Salt & pepper, to taste
• - 4 whole wheat burger buns, sliced
• - 1 ripe avocado, diced
• - 1/4 cup cherry tomatoes, halved
• - 2 tablespoons fresh cilantro, chopped
• - 1 lime, zested and juiced
• - Optional: Red chili flakes for heat

Instructions

1. 1. In a large bowl, combine tuna, mashed chickpeas, red onion, garlic, capers, oregano, paprika, cumin, lemon juice, egg, Parmesan cheese, and panko (if using). Mix until well blended.
2. 2. Season the mixture with salt and pepper, then fold in a tablespoon of olive oil.
3. 3. Divide the mixture into four equal portions and shape each into a flat patty.
4. 4. Heat a non‑stick skillet over medium heat; lightly oil the surface if needed.
5. 5. Cook the patties 3–4 minutes per side, or until golden brown and cooked through.
6. 6. While the patties are cooking, whisk together avocado, tomatoes, cilantro, lime juice, and zest. Season with salt; add chili flakes if desired.
7. 7. Toast the whole wheat buns lightly in a separate pan or toaster.
8. 8. Assemble: place a patty on each bun and spoon creamy avocado salsa over it. Add a few slices of fresh tomato for color.
9. 9. Serve immediately with a side of mixed greens or a quick cucumber salad if desired.

Chef's Note

For an extra crispy edge, coat the patties lightly with panko before frying.

Make-Ahead Tips

Cook the patties and store in an airtight container in the refrigerator for up to 2 days. Reheat in a skillet or microwave before serving.

Substitutions

- Replace tuna with shredded cooked salmon or ground turkey for a different protein base. - Substitute chickpeas with lightly mashed black beans or lentils. - Swap Parmesan for nutritional yeast for a dairy‑free option. - Use gluten‑free burger buns if needed.