Hambúrguer de Quinoa

Hambúrguer de Quinoa is a delicious and nutritious Brazilian vegan burger made with protein-rich quinoa and vegetables, perfect for a satisfying meal. This unique burger is both hearty and flavorful, offering a delightful twist on traditional burgers.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Black beans - 100 grams, cooked and drained
• Carrot - 1 medium, grated
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Oats - 50 grams, ground
• Fresh parsley - 2 tablespoons, chopped
• Whole grain burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1, sliced
• Avocado - 1/2, sliced

Steps

1. Rinse the quinoa under cold water, then combine it with 250 ml of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and water is absorbed.
2. In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until they are soft and translucent, about 3-5 minutes.
3. In a large mixing bowl, combine the cooked quinoa, black beans, grated carrot, sautéed onion and garlic, cumin, paprika, salt, black pepper, ground oats, and chopped parsley. Mix until well combined.
4. Shape the mixture into 2 burger patties. If the mixture is too wet, add a little more ground oats to help bind it together.
5. Heat the skillet again over medium heat and add a little more olive oil. Cook the patties for about 5-7 minutes on each side until they are golden brown and crispy.
6. To serve, place each patty on a whole grain burger bun topped with lettuce, tomato slices, and avocado.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• High in protein and fiber, supporting muscle growth and digestive health.
• Rich in antioxidants and healthy fats from avocado, promoting heart health.

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