Hambúrguer de Rúcula

The Hambúrguer de Rúcula is a deliciously satisfying vegetarian burger that combines the peppery flavor of arugula with wholesome ingredients for a unique twist. Perfect for a quick meal, this burger is both nutritious and bursting with flavor.

Ingredients

• Cooked quinoa - 100 grams
• Black beans - 200 grams (cooked and drained)
• Fresh arugula - 50 grams
• Red onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Breadcrumbs - 50 grams
• Egg - 1 large
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - ½ teaspoon
• Black pepper - ¼ teaspoon
• Olive oil - 2 tablespoons
• Burger buns - 2
• Tomato - 1 medium (sliced)
• Avocado - 1 small (sliced)
• Mayonnaise - 2 tablespoons

Steps

1. In a large mixing bowl, combine the cooked quinoa, black beans, chopped red onion, minced garlic, and fresh arugula.
2. Mash the mixture slightly with a fork or potato masher until well combined but still chunky.
3. Add the breadcrumbs, egg, cumin, paprika, salt, and black pepper to the mixture. Mix until well combined.
4. Form the mixture into two equal-sized patties.
5. Heat 1 tablespoon of olive oil in a frying pan over medium heat. Cook the patties for about 5-6 minutes on each side until golden brown and crispy.
6. While the patties are cooking, toast the burger buns in the remaining tablespoon of olive oil until lightly browned.
7. Assemble the burgers by placing a patty on each bun, topping with sliced tomato, avocado, and a dollop of mayonnaise.
8. Serve immediately with a side of your choice.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 186 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High in protein and fiber from quinoa and black beans.
• Rich in vitamins and minerals from fresh arugula and avocado.

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