Quinoa Burger

These quinoa burgers are a delicious and nutritious vegetarian option, packed with flavor and protein. Topped with fresh vegetables and a zesty sauce, they make for a satisfying meal that everyone will enjoy.

Ingredients

• quinoa - 100 grams
• water - 240 ml
• black beans - 100 grams, canned and rinsed
• bread crumbs - 50 grams
• carrot - 1 medium, grated
• red bell pepper - 1/2, finely chopped
• onion - 1/4, finely chopped
• garlic - 1 clove, minced
• cumin - 1 teaspoon
• chili powder - 1/2 teaspoon
• salt - 1/2 teaspoon
• pepper - 1/4 teaspoon
• olive oil - 2 tablespoons
• egg - 1, beaten
• whole wheat burger buns - 2
• lettuce - 2 leaves
• tomato - 1 medium, sliced
• avocado - 1/2, sliced

Steps

1. Rinse the quinoa under cold water and then combine it with 240 ml of water in a saucepan. Bring to a boil, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed.
2. In a large mixing bowl, mash the black beans with a fork until mostly smooth. Add the cooked quinoa, bread crumbs, grated carrot, chopped red bell pepper, chopped onion, minced garlic, cumin, chili powder, salt, pepper, and the beaten egg. Mix until well combined.
3. Form the mixture into 2 equal-sized patties. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the patties for 5-6 minutes on each side, or until golden brown and heated through.
4. While the patties are cooking, toast the burger buns in the remaining tablespoon of olive oil until lightly golden.
5. Assemble the burgers by placing each patty on a bun, topping with lettuce, sliced tomato, and avocado. Serve immediately.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.24 L

Health Benefits

• Rich in protein and fiber, promoting satiety and digestive health.
• Contains antioxidants and vitamins from vegetables, supporting overall health.

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