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Burgerul „verde”

joi, octombrie 31, 2019
|
scris de World Class Romania

Află cum să prepari un burger care îţi va delecta papilele gustative şi-ţi va asigura o cantitate generoasă de vitamine.

Timp de pregătire: 25 minute
Timp de preparare: 20 minute
Cantităţile sunt calculate pentru 4 porţii

Ingrediente:

Pentru burger
50 grame de fistic descojit
200 grame de edamame (fierte și răcite)
O cutie de boabe de năut (scurse)
O legătură mare de pătrunjel
O mână mare de coriandru
O legătură mică de busuioc proaspăt
4 căței de usturoi
5 fire de ceapă verde
Un lime
2 linguri de făină de năut (sau orice fel de făină)
2 linguri de drojdie
O lingură de ulei de măsline
O lingură de muștar
O lingură de sare

Pentru dressingul de avocado și mentă
Un avocado
Sucul de la un lime
O lingură de iaurt
O lingură de sirop de arțar
½ lingură de lemon pepper
¼ lingură de sare
15-20 frunze de mentă proaspătă
Un fir de ceapă verde

Mod de preparare

  1. Taie mărunt ceapa verde. Pune într-un blender fasolea, năutul, fisticul, pătrunjelul, coriandrul, busuiocul și usturoiul. Amestecă totul până obții o compoziție bine omogenizată, ca o pastă. Mut-o într-un bol şi adaugă ceapa verde și restul de ingrediente. Ține compoziţia timp de 30 de minute la frigider sau 15 minute la congelator. Între timp, poți prepara dressingul: strivește avocado și amestecă-l cu restul de ingrediente. Ţine mixul la frigider până când îl vei consuma.
  2. Scoate de la frigider compoziția pentru burgeri și fă patru sau mai multe turtițe, în funcție de dimensiunea pe care vrei să o aibă burgerii. După ce le modelezi, presară piper negru.
  3. Încinge plita la o temperatură medie, stropește cu puțin ulei de măsline și gătește burgerii cinci minute pe fiecare parte.
  4. Montează burgerul: folosește o chiflă  de secară și frunze de salată verde sau spanac pentru asezonare. Nu uita de dressingul de avocado și mentă!
Tag-uri:
Dietă, Energie, Mâncare, Nutriţie, Reţete

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