Burger de Haricots

Burger de Haricots is a delightful French vegetarian burger made with a savory blend of beans and aromatic herbs, creating a satisfying and flavorful experience. Perfectly paired with fresh toppings and a toasted bun, this dish offers a gourmet twist on the classic burger.

Ingredients

• Canned black beans - 1 cup (240g)
• Cooked quinoa - 1/2 cup (90g)
• Breadcrumbs - 1/3 cup (40g)
• Red onion - 1/4 cup, finely chopped (40g)
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1, beaten
• Olive oil - 2 tablespoons (30ml)
• Burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1, sliced
• Mustard - to taste
• Ketchup - to taste

Steps

1. Preheat your oven to 200°C (400°F).
2. In a mixing bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture.
3. Add the cooked quinoa, breadcrumbs, chopped red onion, minced garlic, parsley, cumin, paprika, salt, pepper, and the beaten egg to the bowl. Mix until well combined.
4. Form the mixture into two equal-sized patties.
5. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side until golden brown.
6. Transfer the patties to a baking sheet and bake in the preheated oven for an additional 5-10 minutes to ensure they are heated through.
7. Meanwhile, toast the burger buns in the remaining tablespoon of olive oil until golden.
8. Assemble the burgers by placing a patty on each bun, adding lettuce, tomato slices, avocado, mustard, and ketchup as desired.
9. Serve immediately and enjoy your Burger de Haricots!

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 186 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• High in protein and fiber, promoting digestive health and satiety.
• Rich in vitamins and minerals from beans and vegetables, supporting overall well-being.

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