Burguer de Feijão

Burguer de Feijão is a hearty Brazilian bean burger that combines the richness of black beans with spices, creating a flavorful and protein-packed delight. Perfect for a quick meal, this burger is both satisfying and nutritious.

Ingredients

• Black beans - 200 grams (cooked and mashed)
• Rolled oats - 50 grams
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Cilantro - 2 tablespoons (chopped)
• 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 - 2 leaves
• Tomato - 1 (sliced)
• Avocado - 1/2 (sliced)

Steps

1. In a large bowl, combine the mashed black beans, rolled oats, chopped onion, minced garlic, cilantro, cumin, paprika, salt, and black pepper. Mix well until all ingredients are evenly incorporated.
2. Divide the mixture into two equal portions and shape each portion into a patty.
3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Once hot, add the patties and cook for about 5-7 minutes on each side, or until they are golden brown and heated through.
4. While the patties are cooking, toast the whole grain burger buns lightly on a separate pan or in a toaster.
5. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the cooked patty, slices of tomato, and avocado. Top with the other half of the bun.
6. Serve immediately and enjoy your delicious Burguer de Feijão.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 2 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, aiding muscle growth and repair.
• Rich in fiber, promoting digestive health and satiety.

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