Burger de Arroz Integral

Burger de Arroz Integral is a hearty and nutritious vegetarian burger made with whole grain rice and fresh vegetables, offering a delightful twist on traditional Spanish flavors. This burger is not only satisfying but also packed with wholesome ingredients that make it a perfect meat-free meal option.

Ingredients

• Brown rice - 150 grams
• Chickpeas - 100 grams, cooked
• Red bell pepper - 50 grams, finely chopped
• Onion - 30 grams, finely chopped
• Garlic - 1 clove, minced
• Carrot - 50 grams, grated
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Olive oil - 2 tablespoons
• Whole wheat breadcrumbs - 50 grams
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 1 tablespoon, chopped
• Whole grain burger buns - 2

Steps

1. Cook the brown rice according to package instructions and set aside to cool.
2. In a large mixing bowl, mash the cooked chickpeas with a fork until slightly chunky.
3. Add the cooled brown rice, chopped red bell pepper, onion, minced garlic, grated carrot, ground cumin, paprika, olive oil, breadcrumbs, salt, black pepper, and chopped parsley to the bowl.
4. Mix all ingredients thoroughly until well combined. If the mixture is too wet, add more breadcrumbs until it holds together.
5. Form the mixture into two patties of equal size.
6. Heat a non-stick skillet over medium heat and add a little olive oil.
7. Cook the patties for about 4-5 minutes on each side, or until golden brown and crispy.
8. Toast the whole grain burger buns lightly on the skillet or in a toaster.
9. Assemble the burgers by placing the patties on the buns and adding your choice of toppings such as lettuce, tomato, or avocado.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.25 L

Health Benefits

• High in dietary fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle repair and growth.

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