Burguer de Quinoa

This Burguer de Quinoa is a delicious vegetarian Mexican burger packed with flavor and nutrients. The combination of quinoa, black beans, and spices creates a satisfying meal that is perfect for any time of the day.

Ingredients

• Quinoa - 100 grams
• Black beans - 200 grams (cooked, drained)
• Red bell pepper - 1 (finely chopped)
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Cilantro - 30 grams (chopped)
• Egg - 1 large
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons (for frying)
• Whole wheat burger buns - 2
• Avocado - 1 (sliced, for topping)
• Lettuce - 2 leaves (for serving)
• Tomato - 1 (sliced, for serving)

Steps

1. Rinse the quinoa under cold water. In a saucepan, combine the quinoa and 200 ml of water. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until water is absorbed. Set aside to cool.
2. In a large mixing bowl, mash the black beans with a fork until slightly chunky. Add the cooked quinoa, chopped red bell pepper, onion, garlic, cilantro, egg, cumin, chili powder, salt, and black pepper. Mix until well combined.
3. Form the mixture into two equal-sized patties.
4. Heat olive oil in a skillet over medium heat. Cook the patties for about 5-7 minutes on each side, or until golden brown and heated through.
5. While the patties are cooking, toast the burger buns in a separate pan or toaster.
6. Assemble the burgers by placing the quinoa patties on the toasted buns. Top with avocado slices, lettuce, and tomato slices. Serve immediately.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 186 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

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

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