Burguer de Frijoles Negros

The Burguer de Frijoles Negros is a flavorful vegan Mexican burger made from black beans, spices, and fresh vegetables, offering a delicious twist on traditional burgers. Served with avocado and a zesty lime sauce, each bite is a celebration of bold flavors and wholesome ingredients.

Ingredients

• Black beans - 240 grams (1 cup, cooked and drained)
• Cooked quinoa - 60 grams (1/4 cup)
• Red onion - 50 grams (1/4 cup, finely chopped)
• Garlic - 2 cloves, minced
• Cilantro - 15 grams (1/4 cup, chopped)
• Chili powder - 5 grams (1 teaspoon)
• Cumin - 5 grams (1 teaspoon)
• Salt - 2 grams (1/2 teaspoon)
• Black pepper - 1 gram (1/4 teaspoon)
• Olive oil - 15 ml (1 tablespoon) for cooking
• Whole grain burger buns - 2 pieces
• Avocado - 1 medium, sliced
• Tomato - 1 medium, sliced
• Lime - 1, cut into wedges

Steps

1. In a large mixing bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture.
2. Add the cooked quinoa, red onion, minced garlic, cilantro, chili powder, cumin, salt, and black pepper to the bowl. Mix until well combined.
3. Shape the mixture into two patties, about 1.5 cm thick. Place them on a plate and refrigerate for 10 minutes to help them firm up.
4. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for about 5-6 minutes on each side, or until they are golden brown and heated through.
5. Toast the whole grain burger buns in the skillet for about 1-2 minutes until golden.
6. Assemble the burgers by placing a patty on each bun, topping with sliced avocado and tomato. Serve with lime wedges on the side.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from black beans and quinoa.
• High in dietary fiber, promoting digestive health.

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