Hambúrguer de Couve-Flor

Hambúrguer de Couve-Flor is a delicious Brazilian vegan burger made from roasted cauliflower, packed with flavors and nutrients. This burger is not only hearty but also brings a unique twist to your regular burger experience.

Ingredients

• Cauliflower - 300 grams, chopped
• Chickpeas - 100 grams, cooked and drained
• Oats - 50 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Coriander - 1 tablespoon, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 1 tablespoon
• Whole wheat burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1, sliced
• Avocado - 1/2, sliced
• Vegan mayonnaise - 2 tablespoons

Steps

1. Preheat the oven to 200°C (400°F).
2. In a bowl, combine chopped cauliflower, olive oil, salt, black pepper, and paprika. Spread evenly on a baking sheet and roast for 20 minutes until tender and slightly golden.
3. In a large mixing bowl, mash the roasted cauliflower with a fork, then add cooked chickpeas, oats, onion, garlic, coriander, cumin, and mix well until combined.
4. Shape the mixture into two patties.
5. Heat a non-stick skillet over medium heat and cook the patties for about 5 minutes on each side until golden brown.
6. Assemble the burgers by placing a patty on each bun and top with lettuce, tomato, avocado, and vegan mayonnaise.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Low in calories and high in nutrients, supporting weight management.

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