Hambúrguer de Grão-de-Bico

Hambúrguer de Grão-de-Bico is a delicious and nutritious Brazilian vegan burger made from chickpeas, packed with flavor and perfect for any meal. This hearty burger is complemented by fresh toppings and a tangy sauce, making it a delightful plant-based option.

Ingredients

• Chickpeas (cooked) - 240 grams
• Onion (finely chopped) - 50 grams
• Garlic (minced) - 2 cloves
• Carrot (grated) - 50 grams
• Oats (rolled) - 40 grams
• Olive oil - 1 tablespoon
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley (chopped) - 2 tablespoons
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato slices - 1 medium

Steps

1. In a large mixing bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth but still slightly chunky.
2. Add the chopped onion, minced garlic, grated carrot, rolled oats, olive oil, cumin, paprika, salt, black pepper, lemon juice, and chopped parsley to the mashed chickpeas. Mix until well combined.
3. Divide the mixture into two equal portions and shape them into burger patties.
4. Heat a non-stick skillet over medium heat. Cook each patty for about 5-7 minutes on each side, or until golden brown and crispy.
5. Toast the whole grain burger buns in the skillet for 1-2 minutes, if desired.
6. Assemble the burgers by placing a lettuce leaf and a tomato slice on the bottom half of each bun, followed by the chickpea patty, and then the top half of the bun.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting satiety and digestive health.
• Contains essential vitamins and minerals from chickpeas and vegetables, supporting overall well-being.

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