Hambúrguer de Centeio

Hambúrguer de Centeio is a delicious vegetarian Brazilian burger made from wholesome rye flour and packed with flavor from fresh herbs and spices. This nutritious burger is perfect for a satisfying meal that celebrates Brazilian cuisine.

Ingredients

• Rye flour - 100 grams
• Cooked black beans - 150 grams
• Chopped onion - 50 grams
• Minced garlic - 2 cloves
• Chopped fresh parsley - 2 tablespoons
• Chili powder - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Water - 50 ml
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Tomato slices - 1 medium
• Avocado slices - 1 small

Steps

1. In a mixing bowl, mash the cooked black beans with a fork until mostly smooth, leaving some chunks for texture.
2. Add the rye flour, chopped onion, minced garlic, parsley, chili powder, cumin, salt, and black pepper to the mashed beans and mix well.
3. Gradually add water to the mixture, stirring until a dough forms. If the mixture is too dry, add a little more water, one tablespoon at a time.
4. Divide the dough into two equal portions and shape each portion into a patty.
5. In a skillet, heat 1 tablespoon of olive oil over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are golden brown and heated through.
6. While the patties are cooking, toast the whole wheat burger buns in a separate pan until lightly browned.
7. Assemble the burgers by placing a patty on each bun, topping with lettuce, tomato slices, and avocado slices.
8. Drizzle with a little olive oil if desired, then serve immediately.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.2 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle health.

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