Burger de Fenouil

Burger de Fenouil is a delightful vegan burger that showcases the unique flavor of fennel, combined with satisfying textures and aromatic herbs. This dish is a perfect blend of French culinary tradition and modern plant-based cuisine, making it a wholesome option for any meal.

Ingredients

• Fennel bulb - 1 medium, finely chopped
• Chickpeas - 200 grams, cooked and drained
• Quinoa - 50 grams, uncooked
• Garlic - 2 cloves, minced
• Red onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Ground flaxseed - 1 tablespoon
• Water - 3 tablespoons (for flax egg)
• Olive oil - 2 tablespoons
• Bread crumbs - 50 grams
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cumin - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Burger buns - 2, whole grain preferred
• Lettuce - 2 leaves
• Tomato - 1, sliced
• Vegan mayonnaise - 2 tablespoons

Steps

1. Cook quinoa according to package instructions and set aside.
2. In a small bowl, mix ground flaxseed with water and let it sit for 5-10 minutes to thicken.
3. In a large skillet, heat 1 tablespoon of olive oil over medium heat and sauté the chopped fennel, red onion, and garlic until translucent, about 5-7 minutes.
4. In a mixing bowl, combine the sautéed vegetables, cooked chickpeas, cooked quinoa, parsley, flax egg, bread crumbs, salt, black pepper, cumin, and paprika. Mash the mixture until well combined but still slightly chunky.
5. Form the mixture into two patties and refrigerate for 10 minutes to firm up.
6. In the same skillet, add the remaining tablespoon of olive oil and cook the patties over medium heat for about 5 minutes on each side, or until golden brown and crispy.
7. Toast the burger buns lightly if desired. Assemble the burgers by placing a patty on each bun, topped with lettuce, tomato slices, and a dollop of vegan mayonnaise.
8. Serve immediately with your favorite side or salad.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

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

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