Ingredients

1 cup of cooked chickpeas

½ cup (tea) of cooked brown rice

2 tablespoons of oat

1 coarse grated carrot

1 tablespoon of chopped parsley

1 tablespoon of lemon zest

1 tablespoon of unflavored coconut oil for grilling

1 tablet of biological yeast (bread)

1 tablespoon of brown sugar

2 cups of wheat flour (bread)

½ teaspoon of salt

200ml of warm water

4 tablespoons of oat drink

2 tablespoons of flavorless coconut oil (bread)

Sunflower and sesame seeds (bread)

1 tablespoon of flavorless coconut oil (onion)

1 onion cut into medium slices

salt and pepper

2 tablespoons of sugarcane syrup

Arugula leaves for final assembly

To EAT WELL without leaving your eating routine or disrupting your diet, this rice and chickpea burger recipe with caramelized onion is perfect! Well known on the vegan menu, this is a nutritious, protein and tasty option. The dish goes very well any day of the week, whether to share with friends and family or enjoy it in an individual meal. Organize all the necessary material and get ready to enjoy this burger!

Preparation mode

Burgers

Pass the chickpeas in the food processor for 2 minutes

Add the cooked rice and process for another 2 minutes

Transfer the mixture to a container and add the oats, carrots, parsley and lemon zest and season with salt and pepper to taste

Incorporate all the ingredients well and shape the hamburgers

Cover with plastic wrap and refrigerate for at least 60 minutes

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Bread

In a medium container, dissolve the yeast in the brown sugar

Add the flour and salt and gradually add water, oat milk and coconut oil

Once the ingredients are well incorporated, work the dough with your hands until it does not stick

Cover and let stand until doubled in volume (about 30 minutes if room is warm)

Then knead the dough and divide it into four parts. Cover again and let it rest for another 30 minutes

Shape the buns and place them on a lightly greased baking sheet with coconut oil. Bake in a preheated oven (180˚C) for about 20 minutes

Remove them from the oven, brush with a little oat milk and spread the seeds

Return to the oven and let it brown

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Caramelized onion

In a non-stick skillet, heat the coconut oil and brown the onion with salt and pepper

When it is golden, add the molasses, stir well and turn off the heat

Mounting

In a non-stick skillet, heat the coconut oil and grill the hamburgers on both sides, until golden brown

Cut the buns in half and arrange a hamburger, onion and arugula leaves

Chickpeas help clean the body and provide energy for the body

Rich in vegetable protein, chickpeas are a very nutritious food that promotes the feeling of satiety and provides good amounts of energy for the body. It also produces well-being and personal satisfaction due to the presence of tryptophan, an amino acid that stimulates the production and release of serotonin, a hormone that regulates mood. The legume helps in the body’s cleansing process, helps regulate blood glucose levels and prevents premature menopause. It is a very versatile ingredient for the kitchen and can be used in a variety of recipes.

Brown rice keeps the intestines functioning properly

Brown rice is a healthier and more nutritious carbohydrate option to include in recipes. The food is rich in protein, B vitamins and minerals. In its composition, it contains large amounts of dietary fiber that help regulate the intestine, prevent constipation and provide energy and energy for the body. The cereal also has antioxidant properties that promote eye health and fight premature cell degeneration.

Onion has antiseptic, antibiotic and anti-inflammatory properties

Onion is a source of vitamins A, B1, B2, C, K and P and has several benefits for the body. It is a food with strong curative potential for having antiseptic, antibiotic and anti-inflammatory properties, being very suitable for consumption in cases of skin wounds and infections. It is a great air purifier and helps to treat respiratory problems, such as asthma and bronchitis, and also allergic conditions, such as sinusitis, flu and colds. The ingredient strengthens the immune system and improves blood flow.

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