Hambúrguer de Ervilha

Hambúrguer de Ervilha is a delicious and nutritious Brazilian vegetarian burger made from green peas, packed with flavor and perfect for any meal. This vibrant burger is complemented by fresh toppings and a zesty sauce, making it a delightful option for both vegetarians and meat-lovers alike.

Ingredients

• Green peas - 200 grams (cooked and cooled)
• Cooked quinoa - 100 grams
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Fresh parsley - 2 tablespoons (chopped)
• Breadcrumbs - 50 grams
• Egg - 1 large
• Olive oil - 1 tablespoon
• Cumin powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Burger buns - 2
• Lettuce leaves - 2
• Tomato slices - 1 medium
• Avocado - 1/2 (sliced)

Steps

1. In a large bowl, mash the cooked green peas with a fork until slightly chunky.
2. Add the cooked quinoa, chopped onion, minced garlic, parsley, breadcrumbs, cumin, salt, black pepper, and the egg to the bowl. Mix well until all ingredients are combined.
3. Shape the mixture into two equal patties, about 1.5 cm thick.
4. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are golden brown and crispy.
5. While the patties are cooking, prepare the burger buns by toasting them lightly on a separate skillet or in a toaster.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the cooked pea patty, tomato slices, and avocado. Top with the other half of the bun.
7. Serve immediately and enjoy your delicious Hambúrguer de Ervilha!

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• High in protein and fiber, supporting muscle health and digestion.
• Rich in vitamins and minerals, promoting overall well-being.

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