Burger di Broccoli

Burger di Broccoli is a delightful vegan Italian burger that combines the earthy flavors of broccoli with herbs and spices, making it a nutritious and flavorful meal. This dish is perfect for a quick weeknight dinner or a weekend gathering, offering a healthy twist on traditional burgers.

Ingredients

• Broccoli - 300 grams
• Chickpeas - 200 grams, cooked
• Oats - 50 grams, rolled
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Nutritional yeast - 2 tablespoons
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced

Steps

1. Steam the broccoli for about 5-7 minutes until tender, then chop finely.
2. In a large mixing bowl, mash the cooked chickpeas with a fork until mostly smooth but still chunky.
3. Add the steamed broccoli, rolled oats, minced garlic, chopped onion, parsley, nutritional yeast, olive oil, salt, black pepper, paprika, and lemon juice to the bowl. Mix everything until well combined.
4. Using your hands, form the mixture into two patties.
5. Heat a non-stick skillet over medium heat and add a little olive oil. Cook the patties for about 5-6 minutes on each side or until golden brown.
6. Toast the burger buns lightly in the skillet.
7. Assemble the burgers by placing a patty on each bun, topped with lettuce and slices of tomato. Serve immediately.

Nutrition

• Calories: 380
• Protein: 14 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.3 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in vitamins C and K from broccoli, supporting immune function.

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