Hamburguesa de Frijoles

The Hamburguesa de Frijoles is a delicious Mexican twist on a classic burger, featuring a hearty black bean patty packed with flavor and protein. Topped with fresh avocado, salsa, and cilantro, this dish is both satisfying and nutritious.

Ingredients

• Black beans - 400 grams (cooked and drained)
• Cooked quinoa - 100 grams
• Garlic - 2 cloves (minced)
• Red onion - 50 grams (finely chopped)
• Cilantro - 30 grams (chopped)
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1 large
• Breadcrumbs - 50 grams
• Olive oil - 1 tablespoon
• Whole wheat burger buns - 2
• Avocado - 1 medium (sliced)
• Tomato - 1 medium (sliced)
• Lettuce - 2 leaves
• Salsa - 4 tablespoons

Steps

1. In a large bowl, mash the cooked black beans until mostly smooth, leaving some chunks for texture.
2. Add the cooked quinoa, minced garlic, chopped red onion, chopped cilantro, cumin, chili powder, salt, black pepper, and egg to the bowl. Mix well until fully combined.
3. Gradually add the breadcrumbs to the mixture until it holds together but is not overly dry.
4. Form the mixture into two equally sized patties.
5. Heat the olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side or until they are crispy and heated through.
6. While the patties are cooking, toast the whole wheat burger buns in a toaster or on a skillet until golden brown.
7. Once the patties are done, assemble the burgers by placing a patty on each bun, topped with sliced avocado, tomato, lettuce, and salsa.
8. Serve immediately and enjoy your Hamburguesa de Frijoles!

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from black beans and quinoa.
• Rich in dietary fiber which aids digestion.

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