Burguer de Lentilha

Burguer de Lentilha is a healthy and protein-packed Brazilian burger made from lentils, vegetables, and spices, perfect for a satisfying meal. These flavorful patties are not only nutritious but also easy to prepare, making them ideal for any weeknight dinner.

Ingredients

• cooked lentils - 200 grams
• onion - 1 medium, finely chopped
• garlic - 2 cloves, minced
• carrot - 1 medium, grated
• bell pepper - 1/2, finely chopped
• oats - 50 grams (about 1/2 cup)
• egg - 1 large
• cumin powder - 1 teaspoon
• paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• olive oil - 2 tablespoons (for frying)
• fresh cilantro - 2 tablespoons, chopped (optional)
• burger buns - 2
• lettuce leaves - for serving
• sliced tomatoes - for serving
• sliced cucumber - for serving

Steps

1. In a large bowl, mash the cooked lentils with a fork or potato masher until mostly smooth, leaving some texture.
2. Add the chopped onion, minced garlic, grated carrot, chopped bell pepper, oats, egg, cumin, paprika, salt, and black pepper to the lentils. Mix until well combined.
3. If using, fold in the chopped cilantro for added flavor.
4. Divide the mixture into two equal portions and shape each portion into a patty.
5. Heat olive oil in a frying pan over medium heat. Cook the patties for about 5-6 minutes on each side, or until golden brown and heated through.
6. While the patties are cooking, lightly toast the burger buns if desired.
7. Assemble the burgers by placing a patty on each bun, and top with lettuce, sliced tomatoes, and cucumber. Serve immediately.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 40 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle health.
• High in fiber, which aids in digestion and helps maintain a healthy weight.

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