Burguer de Maíz

Burguer de Maíz is a delicious vegan burger that combines the sweetness of corn with spices and herbs, delivering a satisfying and flavorful experience. Ideal for a quick meal, these burgers are packed with nutrients and can be served with your favorite toppings.

Ingredients

• Sweet corn - 200 grams (fresh or canned)
• Black beans - 100 grams (cooked and drained)
• Quinoa - 50 grams (uncooked)
• Red onion - 50 grams (finely chopped)
• Cilantro - 10 grams (fresh, chopped)
• Garlic powder - 1 teaspoon
• Cumin - 1 teaspoon
• Chili powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Flour (whole wheat or gluten-free) - 2 tablespoons
• Olive oil - 1 tablespoon (for cooking)
• Burger buns - 2 (vegan)

Steps

1. Rinse and cook quinoa according to package instructions, then let it cool.
2. In a mixing bowl, mash the black beans with a fork until mostly smooth but still chunky.
3. Add the cooled quinoa, sweet corn, red onion, cilantro, garlic powder, cumin, chili powder, salt, and black pepper to the mashed beans. Mix well until combined.
4. Incorporate the flour into the mixture to help bind the ingredients together.
5. Form the mixture into two equal-sized patties.
6. Heat olive oil in a non-stick skillet over medium heat.
7. Cook the patties for about 5-6 minutes on each side or until golden brown and heated through.
8. Serve the burgers on vegan buns with your choice of toppings such as lettuce, tomato, avocado, or salsa.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

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

Tags