Hambúrguer de Couve-flor

Hambúrguer de Couve-flor is a delightful Brazilian vegetarian burger made with roasted cauliflower, herbs, and spices, offering a satisfying and flavorful alternative to traditional meat burgers. This dish is not only tasty but also packed with nutrients, making it a perfect choice for a healthy meal.

Ingredients

• Cauliflower - 300 grams, chopped into florets
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Chickpea flour - 50 grams (about 1/2 cup)
• Egg - 1 large
• Parmesan cheese - 30 grams, grated (optional)
• Cilantro - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole wheat burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1, sliced
• Avocado - 1/2, sliced

Steps

1. Preheat the oven to 200°C (400°F).
2. Toss the cauliflower florets with 1 tablespoon of olive oil, minced garlic, salt, and pepper, then spread them on a baking sheet.
3. Roast the cauliflower in the preheated oven for 20 minutes or until tender and golden.
4. Remove the cauliflower from the oven and let it cool for a few minutes.
5. In a large mixing bowl, mash the roasted cauliflower with a fork or potato masher until it is mostly smooth but still has some texture.
6. Add the chopped onion, chickpea flour, egg, grated Parmesan cheese (if using), cilantro, and cumin to the mashed cauliflower. Mix well until combined.
7. Form the mixture into two patties.
8. Heat the remaining tablespoon of olive oil in a skillet over medium heat. Cook the patties for 4-5 minutes on each side, until golden brown and crispy.
9. Assemble the burgers by placing each patty on a whole wheat bun, topped with lettuce, tomato slices, and avocado.

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals, particularly vitamin C and K from cauliflower.
• High in fiber, promoting healthy digestion and satiety.

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