Hambúrguer de Pão Integral

Hambúrguer de Pão Integral is a delicious vegetarian Brazilian burger made with wholesome ingredients, perfect for a healthy meal. Bursting with flavors and nutrients, this burger is a delightful balance of textures and tastes.

Ingredients

• Whole wheat burger buns - 2
• Chickpeas - 200 grams, cooked
• Carrot - 1 medium, grated
• Zucchini - 1 small, grated
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1/2, sliced

Steps

1. In a large bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth but still slightly chunky.
2. Add the grated carrot, zucchini, red onion, minced garlic, chopped parsley, cumin, paprika, salt, and black pepper to the mashed chickpeas. Mix until well combined.
3. Form the mixture into 2 equal-sized patties. If the mixture is too wet, add a tablespoon of flour to help bind the patties.
4. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the patties for about 5-7 minutes on each side, or until golden brown and heated through.
5. While the patties are cooking, lightly toast the whole wheat burger buns in the same skillet, cut side down, until golden.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the chickpea patty, a slice of tomato, and avocado. Top with the other half of the bun.
7. Serve immediately with your favorite condiments or sides.

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with plant-based protein, supporting muscle maintenance.

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