Burguer de Arroz Integral

Burguer de Arroz Integral is a delicious vegan burger made with whole grain rice and fresh vegetables, packed with flavor and nutrition. This dish is perfect for a healthy meal that satisfies your cravings without compromising your dietary choices.

Ingredients

• Brown rice - 150 grams (cooked)
• Chickpeas - 100 grams (cooked)
• Red bell pepper - 1 medium, finely chopped
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Ground flaxseed - 1 tablespoon
• Water - 2 tablespoons
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons (for cooking)
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato - 1 medium, sliced

Steps

1. In a bowl, mash the cooked chickpeas with a fork until mostly smooth, leaving some chunks for texture.
2. Add the cooked brown rice, chopped red bell pepper, onion, garlic, parsley, ground flaxseed, water, cumin, paprika, salt, and black pepper. Mix until well combined.
3. Form the mixture into two equal-sized patties.
4. Heat 1 tablespoon 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, or until golden brown and crispy.
5. While the patties are cooking, toast the whole grain burger buns in a separate pan or toaster until lightly browned.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the cooked patties, sliced tomato, and the top half of the bun.
7. Serve immediately and enjoy your delicious Burguer de Arroz Integral!

Nutrition

• Calories: 360
• Protein: 12 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in plant-based protein, supporting muscle maintenance.

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