Burger Végétarien

Burger Végétarien is a delightful French vegetarian burger that combines the rich flavors of roasted vegetables and fresh herbs, served on a toasted bun. This dish is not only satisfying but also packed with nutrients, making it a perfect meal for any time of the day.

Ingredients

• Zucchini - 100 grams
• Red bell pepper - 100 grams
• Mushrooms - 100 grams
• Chickpeas - 200 grams (cooked)
• Garlic - 2 cloves
• Fresh parsley - 2 tablespoons (chopped)
• Oats - 50 grams
• Egg - 1 large
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Pepper - 1/2 teaspoon
• Burger buns - 2
• Lettuce leaves - 2
• Tomato - 1 (sliced)
• Avocado - 1 (sliced)
• Mustard - 2 teaspoons

Steps

1. Preheat your oven to 200°C (400°F).
2. Chop the zucchini, red bell pepper, and mushrooms into small pieces.
3. On a baking sheet, toss the chopped vegetables with 1 tablespoon of olive oil, salt, and pepper. Roast for 15 minutes or until tender.
4. In a skillet, heat the remaining tablespoon of olive oil over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
5. In a bowl, mash the cooked chickpeas until smooth. Stir in the roasted vegetables, oats, chopped parsley, and egg until well combined.
6. Form the mixture into two patties.
7. Heat a non-stick skillet over medium heat and cook the patties for about 5 minutes on each side, or until golden brown.
8. Toast the burger buns in the oven for 2-3 minutes until lightly crispy.
9. Assemble the burgers by placing a lettuce leaf, a patty, a slice of tomato, avocado slices, and a teaspoon of mustard on each bun.
10. Serve immediately and enjoy your Burger Végétarien!

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 180 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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