Hambúrguer de Cevada

Hambúrguer de Cevada is a delicious Brazilian vegetarian burger made with barley, packed with flavor and nutrients. This hearty burger is perfect for a satisfying meal that celebrates plant-based ingredients.

Ingredients

• Barley - 100 grams
• Water - 250 milliliters
• Cooked black beans - 100 grams
• Carrot - 1 medium, grated
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Cilantro - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Breadcrumbs - 50 grams
• Olive oil - 2 tablespoons (for cooking)
• Whole wheat buns - 2
• Lettuce leaves - 2
• Tomato - 1 medium, sliced
• Avocado - 1 small, sliced

Steps

1. Rinse the barley under cold water and then cook it in boiling water for about 30 minutes or until tender. Drain and set aside.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Sauté the chopped onion and minced garlic until translucent.
3. In a large mixing bowl, mash the cooked black beans with a fork, leaving some chunks for texture.
4. Add the cooked barley, sautéed onion and garlic, grated carrot, chopped cilantro, cumin, paprika, salt, black pepper, and breadcrumbs to the bowl. Mix until well combined.
5. Form the mixture into two patties, about 1.5 cm thick.
6. In the same skillet, heat the remaining tablespoon of olive oil over medium heat. Cook the patties for about 5-6 minutes on each side, or until golden brown.
7. Toast the whole wheat buns lightly on the skillet or in a toaster.
8. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the patty, a slice of tomato, and avocado. Top with the other half of the bun.
9. Serve immediately with your favorite side.

Nutrition

• Calories: 380
• Protein: 14 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.1 L

Health Benefits

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

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