Burger de Brocoli

Burger de Brocoli is a delightful vegetarian burger that combines the earthy flavors of broccoli with aromatic herbs and spices, creating a satisfying and nutritious meal. Served in a toasted bun with fresh toppings, it's a delicious option for both vegetarians and meat-lovers alike.

Ingredients

• Broccoli - 200 grams, chopped
• Chickpeas - 100 grams, drained and rinsed
• Breadcrumbs - 50 grams
• Egg - 1 large
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Burger buns - 2 units
• Lettuce - 2 leaves
• Tomato - 1 medium, sliced
• Avocado - 1 small, sliced

Steps

1. Steam the chopped broccoli for 5-7 minutes until tender, then let it cool slightly.
2. In a large bowl, mash the chickpeas with a fork until mostly smooth but slightly chunky.
3. Add the steamed broccoli, breadcrumbs, egg, minced garlic, chopped onion, parsley, cumin, salt, and pepper to the mashed chickpeas. Mix until well combined.
4. Form the mixture into two patties, ensuring they are compact.
5. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the patties for 4-5 minutes on each side until golden brown and crispy.
6. While the patties are cooking, toast the burger buns in a separate pan or toaster until golden.
7. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the patty, sliced tomato, and avocado. Top with the other half of the bun.
8. Serve immediately with your choice of side.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, aiding digestion and promoting gut health.
• Packed with vitamins and minerals from broccoli and chickpeas, supporting overall health.

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