Burguer de Grão-de-Bico

Burguer de Grão-de-Bico is a delicious and nutritious Brazilian chickpea burger, perfect for a healthy meal. Packed with protein and flavor, this burger is a great alternative to traditional meat patties.

Ingredients

• Chickpeas - 240 grams (cooked and drained)
• Oats - 50 grams
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Fresh parsley - 2 tablespoons (chopped)
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons (for cooking)
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato - 1 (sliced)
• Avocado - 1/2 (sliced)

Steps

1. In a large bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the oats, chopped onion, minced garlic, chopped parsley, cumin, paprika, salt, and black pepper to the mashed chickpeas. Mix well until all ingredients are combined.
3. Form the mixture into two patties, about 1.5 centimeters thick.
4. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Once hot, add the patties and cook for about 5-6 minutes on each side, or until golden brown and crispy.
5. While the patties are cooking, toast the whole grain burger buns lightly.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the cooked chickpea patty, tomato slices, and avocado. Top with the other half of the bun.
7. Serve immediately and enjoy your healthy Burguer de Grão-de-Bico!

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from chickpeas.
• High in fiber, promoting digestive health.

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