Hambúrguer de Beterraba

Hambúrguer de Beterraba is a vibrant and flavorful vegan Brazilian burger made with roasted beets and chickpeas, providing a delightful blend of earthy and hearty flavors. Perfectly seasoned and served on a bun with fresh toppings, this burger is both satisfying and nutritious.

Ingredients

• Beetroot - 200 grams, roasted and peeled
• Canned chickpeas - 100 grams, drained and rinsed
• Rolled oats - 50 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon
• Soy sauce - 1 tablespoon
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Ground flaxseed - 1 tablespoon
• Water - 3 tablespoons
• Burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1, sliced
• Avocado - 1/2, sliced

Steps

1. Preheat your oven to 200°C (400°F).
2. Wrap the beetroot in aluminum foil and roast in the oven for about 30 minutes or until tender. Once done, allow to cool slightly and peel.
3. In a large mixing bowl, mash the roasted beetroot and chickpeas together using a fork or potato masher until well combined but still chunky.
4. In a skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, sautéing until translucent, about 3-4 minutes.
5. Add the sautéed onion and garlic to the beet and chickpea mixture, along with rolled oats, soy sauce, cumin, paprika, salt, and black pepper. Mix thoroughly.
6. In a small bowl, mix ground flaxseed with water and let it sit for 5 minutes to thicken. Add this flaxseed mixture to the burger mix and combine well.
7. Form the mixture into 2 patties.
8. Heat a non-stick skillet or grill over medium heat. Cook the patties for about 5-7 minutes on each side, or until they are browned and heated through.
9. Toast the burger buns lightly on the skillet or oven for extra texture.
10. Assemble the burgers by placing a lettuce leaf, a beetroot patty, tomato slices, and avocado on each bun. Serve immediately.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in antioxidants and vitamins from beetroot, promoting heart health.
• High in fiber and protein from chickpeas and oats, aiding in digestion and satiety.

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