Hambúrguer de Abóbora

Hambúrguer de Abóbora is a deliciously spiced Brazilian vegan burger made primarily from pumpkin, delivering a unique flavor and texture. Perfectly paired with fresh toppings, this dish is both satisfying and nutritious.

Ingredients

• Pumpkin (peeled and cubed) - 250 grams
• Cooked quinoa - 100 grams
• Chickpeas (cooked or canned) - 100 grams
• Onion (finely chopped) - 1 small
• Garlic (minced) - 2 cloves
• Olive oil - 1 tablespoon
• Ground cumin - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Oats (ground into flour) - 50 grams
• Fresh parsley (chopped) - 2 tablespoons
• Burger buns - 2
• Avocado (sliced) - 1/2
• Tomato (sliced) - 1
• Lettuce leaves - 2

Steps

1. Steam or boil the pumpkin cubes until tender, about 15 minutes, then drain and let cool slightly.
2. In a skillet, heat olive oil over medium heat and sauté the chopped onion and minced garlic until fragrant and translucent, about 5 minutes.
3. In a large bowl, mash the cooked pumpkin with a fork or potato masher until smooth.
4. Add the cooked quinoa, chickpeas, sautéed onion and garlic, ground cumin, smoked paprika, salt, black pepper, ground oats, and chopped parsley to the bowl and mix until well combined.
5. Shape the mixture into two equal-sized patties.
6. Preheat a non-stick skillet over medium heat, then cook the patties for about 5-7 minutes on each side, or until golden brown.
7. To assemble the burgers, place each patty on a burger bun and top with avocado slices, tomato, and lettuce.
8. Serve immediately.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in fiber, which aids digestion and promotes gut health.
• Packed with vitamins A and C from pumpkin, supporting immune function and skin health.

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