Hambúrguer de Abobrinha

Hambúrguer de Abobrinha is a delicious Brazilian zucchini burger, packed with flavors and perfect for a healthy meal. This vegan treat is both hearty and satisfying, making it an excellent choice for any occasion.

Ingredients

• Zucchini - 200 grams
• Chickpeas - 100 grams (cooked)
• Oats - 50 grams (rolled)
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Fresh parsley - 2 tablespoons (chopped)
• Whole wheat burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1 (sliced)
• Avocado - 1/2 (sliced)

Steps

1. Grate the zucchini and place it in a clean kitchen towel to squeeze out excess moisture.
2. In a mixing bowl, combine the grated zucchini, cooked chickpeas, rolled oats, chopped onion, minced garlic, cumin, paprika, salt, black pepper, olive oil, and chopped parsley.
3. Mash the mixture with a fork or potato masher until it is well combined but still slightly chunky.
4. Form the mixture into 2 burger patties.
5. Heat a non-stick skillet over medium heat and add a little olive oil. Cook the patties for about 5-7 minutes on each side, or until golden brown and heated through.
6. Toast the whole wheat burger buns in the skillet for 1-2 minutes until lightly browned.
7. Assemble the burgers by placing a lettuce leaf on the bottom half of the bun, adding the cooked patty, and topping it with tomato and avocado slices.
8. Cover with the top half of the bun and serve immediately.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• High in antioxidants and vitamins, supporting overall wellness.

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