Burguer de Frijoles

Burguer de Frijoles is a delicious Mexican-inspired burger made with black beans and spices, providing a high-protein alternative to traditional meat burgers. This satisfying dish is packed with flavor and perfect for a hearty meal.

Ingredients

• black beans - 240 grams (1 cup, cooked)
• quinoa - 75 grams (1/3 cup, uncooked)
• red onion - 50 grams (1/4 cup, diced)
• garlic - 2 cloves, minced
• cumin - 1 teaspoon
• chili powder - 1 teaspoon
• cilantro - 15 grams (1/4 cup, chopped)
• egg - 1 large
• cornmeal - 30 grams (1/4 cup)
• salt - 1/2 teaspoon
• pepper - 1/4 teaspoon
• olive oil - 1 tablespoon
• whole grain burger buns - 2
• avocado - 1 small, sliced
• tomato - 1 medium, sliced
• lettuce - 2 leaves

Steps

1. Rinse and drain the black beans, then mash them in a large bowl until mostly smooth.
2. Cook quinoa according to package instructions, then add to the mashed beans.
3. In a skillet, heat olive oil over medium heat and sauté the diced red onion and minced garlic until soft, about 3-4 minutes.
4. Add the sautéed onion and garlic to the bean and quinoa mixture, along with cumin, chili powder, chopped cilantro, egg, cornmeal, salt, and pepper. Mix until well combined.
5. Form the mixture into 2 patties and refrigerate for 15 minutes to firm up.
6. Preheat a non-stick skillet over medium heat and add a little olive oil. Cook the patties for about 5-6 minutes on each side, or until heated through and golden brown.
7. Toast the whole grain burger buns in the skillet for 1-2 minutes until lightly golden.
8. Assemble the burgers by placing each patty on a bun and topping with sliced avocado, tomato, and lettuce.

Nutrition

• Calories: 420
• Protein: 18 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 186 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.4 L

Health Benefits

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

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