Hambúrguer de Grãos Mistos

Hambúrguer de Grãos Mistos is a hearty Brazilian vegetarian burger packed with a delightful blend of grains and spices, making it a nutritious and flavorful meal. This dish is perfect for those seeking a meat-free option without compromising on taste or satisfaction.

Ingredients

• Canned black beans - 200 grams, drained and rinsed
• Cooked quinoa - 100 grams
• Cooked brown rice - 100 grams
• Chopped onion - 1 small (about 80 grams)
• Minced garlic - 2 cloves
• Chopped bell pepper - 1 small (about 100 grams)
• Chopped fresh parsley - 2 tablespoons
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Flour (whole wheat or all-purpose) - 4 tablespoons
• Olive oil - 2 tablespoons (for frying)
• Burger buns - 2
• Lettuce leaves - 2
• Tomato slices - 2

Steps

1. In a large bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the cooked quinoa, brown rice, chopped onion, minced garlic, and chopped bell pepper to the bowl and mix well.
3. Stir in the chopped parsley, ground cumin, paprika, salt, and black pepper until all ingredients are combined.
4. Gradually add the flour, mixing until the mixture holds together. If it's too wet, add a little more flour.
5. Divide the mixture into two equal portions and shape them into burger patties.
6. Heat olive oil in a skillet over medium heat. Add the patties and cook for about 5-6 minutes on each side, or until golden brown and heated through.
7. While the patties are cooking, toast the burger buns lightly in another skillet or toaster.
8. Assemble the burgers by placing a lettuce leaf and a tomato slice on each bun, followed by the cooked patties.
9. Serve warm with your favorite sauces or toppings.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from beans and quinoa, supporting muscle health.
• High in fiber, promoting digestive health and keeping you feeling full longer.

Tags