Burgers de Frijol

Burgers de Frijol are deliciously smoky and hearty vegan black bean burgers that showcase the vibrant flavors of Mexican cuisine. Perfectly grilled and served with fresh toppings, these burgers make for a satisfying meal for any BBQ lover.

Ingredients

• black beans - 240 grams (1 cup, cooked and drained)
• quinoa - 60 grams (1/3 cup, cooked)
• red onion - 50 grams (1/4 cup, finely chopped)
• garlic - 2 cloves (minced)
• cornmeal - 30 grams (1/4 cup)
• cumin - 1 teaspoon
• smoked paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• cilantro - 15 grams (1/4 cup, chopped)
• olive oil - 1 tablespoon (for grilling)
• burger buns - 2 (whole grain or your choice)
• avocado - 1 (sliced, for topping)
• tomato - 1 (sliced, for topping)
• lettuce - 2 leaves (for serving)

Steps

1. In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the cooked quinoa, chopped red onion, minced garlic, cornmeal, cumin, smoked paprika, salt, black pepper, and chopped cilantro to the mashed beans. Mix well until combined.
3. Form the mixture into two equal patties, about 1.5 cm thick. Place them on a plate and refrigerate for 10-15 minutes to help them firm up.
4. Heat a grill or a non-stick skillet over medium heat and add olive oil.
5. Cook the patties for about 5-7 minutes on each side, or until they are nicely browned and heated through.
6. While the burgers are cooking, prepare the burger buns and toppings (sliced avocado, tomato, and lettuce).
7. Once cooked, place each burger patty on a bun and add the desired toppings. Serve immediately.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle health.

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