X-vegetariano

X-vegetariano is a flavorful Brazilian burger made with a hearty black bean patty and fresh toppings, offering a delicious and healthy twist on traditional burgers. This dish is not only satisfying but also packed with nutrients and vibrant flavors.

Ingredients

• 400g black beans, cooked and drained
• 50g quinoa, uncooked
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt to taste
• Pepper to taste
• 1 tablespoon olive oil
• 1 small carrot, grated
• 1/2 red bell pepper, finely chopped
• 2 whole-grain burger buns
• 2 lettuce leaves
• 1 tomato, sliced
• 1 avocado, sliced
• 2 tablespoons fresh cilantro, chopped

Steps

1. Rinse the quinoa under cold water and cook it in a small saucepan with 150ml of water. Bring to a boil, then reduce heat and simmer for about 15 minutes until water is absorbed. Set aside to cool.
2. In a mixing bowl, mash the cooked black beans using a fork or potato masher until mostly smooth but with some texture remaining.
3. Add the cooled quinoa, chopped onion, minced garlic, cumin, smoked paprika, grated carrot, chopped red bell pepper, salt, and pepper to the mashed black beans. Mix until well combined.
4. Form the mixture into 2 equal-sized patties.
5. Heat olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are golden brown and heated through.
6. While the patties are cooking, toast the whole-grain burger buns in a separate pan until lightly golden.
7. Assemble the burgers by placing a lettuce leaf on each bun, followed by the black bean patty, slices of tomato, avocado, and a sprinkle of fresh cilantro. Top with the other half of the bun.
8. Serve immediately and enjoy your healthy X-vegetariano!

Nutrition

• Calories: 420
• Protein: 18 g
• Carbs: 56 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from black beans and quinoa, promoting satiety and digestive health.
• Rich in vitamins and minerals from fresh vegetables and healthy fats from avocado.

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