Hambúrguer de Feijão Preto

Hambúrguer de Feijão Preto is a delicious Brazilian black bean burger that is both hearty and satisfying. Packed with flavor and nutrients, it offers a unique twist on traditional burgers, perfect for vegans and anyone looking for a healthy meal.

Ingredients

• Black beans - 200 grams (cooked and mashed)
• Quinoa - 50 grams (cooked)
• Red onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Cilantro - 2 tablespoons (chopped)
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Oats - 30 grams (ground into flour)
• Burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1 (sliced)
• Avocado - 1/2 (sliced)

Steps

1. In a large bowl, combine the mashed black beans, cooked quinoa, chopped red onion, minced garlic, chopped cilantro, cumin, paprika, salt, and black pepper.
2. Gradually add the ground oats to the mixture until it reaches a consistency that can be shaped into patties.
3. Divide the mixture into two equal portions and shape each portion into a burger patty.
4. Heat olive oil in a non-stick skillet over medium heat, then cook the patties for about 4-5 minutes on each side, or until golden brown.
5. While the patties are cooking, prepare the burger buns by toasting them lightly.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the cooked patties, sliced tomato, and avocado.
7. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from black beans and quinoa.
• High in fiber, promoting digestive health.

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