Burguer Vegano

Burguer Vegano is a deliciously seasoned plant-based burger that captures the essence of Brazilian flavors while being completely halal. This hearty dish is perfect for satisfying your cravings without compromising on taste or dietary preferences.

Ingredients

• Chickpeas - 200 grams
• Cooked quinoa - 100 grams
• Red onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Cilantro - 30 grams, chopped
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Tomato - 1 medium, sliced
• Avocado - 1, sliced
• Vegan mayonnaise - 2 tablespoons

Steps

1. Rinse and drain the chickpeas, then mash them in a large bowl until smooth.
2. Add cooked quinoa, chopped red onion, minced garlic, chopped cilantro, cumin, paprika, salt, and black pepper to the mashed chickpeas, mixing until well combined.
3. Form the mixture into two equal patties.
4. Heat 1 tablespoon of olive oil in a skillet over medium heat, and cook the patties for about 5-6 minutes on each side, or until golden brown and crispy.
5. While the patties are cooking, toast the whole wheat burger buns in the skillet until lightly browned.
6. Assemble the burgers by spreading a tablespoon of vegan mayonnaise on each bun, placing the cooked patty on the bottom bun, and topping with lettuce, tomato, and avocado slices.
7. Cover with the top bun and serve immediately.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in plant-based protein, which supports muscle growth and repair.
• Rich in fiber, promoting digestive health and helping to maintain a healthy weight.

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