Burger de Pois Cassés

Burger de Pois Cassés is a delightful vegan French burger made from split peas, packed with flavor and nutrients. This hearty dish is perfect for a satisfying meal, showcasing the wholesome goodness of legumes and fresh herbs.

Ingredients

• Split peas - 150 grams
• Water - 500 milliliters
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• Fresh parsley - 2 tablespoons, chopped
• Ground cumin - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons (for frying)
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato - 1 medium, sliced
• Avocado - 1 small, sliced

Steps

1. Rinse the split peas under cold water and then place them in a pot with 500 ml of water. Bring to a boil, reduce heat, and simmer for about 20-25 minutes until tender. Drain any excess water and let cool slightly.
2. In a large mixing bowl, combine the cooked split peas, finely chopped red onion, minced garlic, grated carrot, chopped parsley, ground cumin, salt, and black pepper. Mash the mixture with a fork or potato masher until it holds together but still has some texture.
3. Form the mixture into two equal-sized patties.
4. Heat 2 tablespoons of olive oil in a non-stick skillet over medium heat. Once hot, add the patties and cook for about 4-5 minutes on each side until golden brown and crispy.
5. While the patties are cooking, toast the whole grain burger buns in a toaster or under the broiler until lightly browned.
6. Assemble the burgers by placing each patty on a toasted bun, topped with lettuce, sliced tomato, and avocado. Serve immediately.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein, promoting muscle health and satiety.
• High in fiber, aiding digestion and providing a feeling of fullness.

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