Hambúrguer de Amendoim

The Hambúrguer de Amendoim is a delightful Brazilian vegan burger featuring a rich peanut flavor, complemented by fresh herbs and spices. Perfect for a hearty meal, this dish is not only satisfying but also packed with nutrients.

Ingredients

• Cooked black beans - 200 grams
• Natural peanut butter - 100 grams
• Oats - 50 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Chopped fresh parsley - 2 tablespoons
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - for cooking
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1, sliced

Steps

1. In a large mixing bowl, mash the cooked black beans with a fork until mostly smooth, leaving some chunks for texture.
2. Add the peanut butter, oats, chopped onion, minced garlic, parsley, cumin, paprika, salt, and black pepper to the mashed beans. Mix until well combined.
3. Shape the mixture into two patties, about 1.5 cm thick.
4. Heat a skillet over medium heat and add a little olive oil. Cook the patties for about 4-5 minutes on each side, or until golden brown and heated through.
5. Toast the whole grain burger buns lightly on the skillet or in a toaster.
6. Assemble the burgers by placing a patty on each bun, followed by lettuce, tomato slices, and avocado slices. Top with the other half of the bun.
7. Serve immediately and enjoy your homemade Hambúrguer de Amendoim!

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from black beans and peanut butter.
• Rich in fiber, promoting digestive health and satiety.

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