Hamburguesa de Frijoles Negros

Hamburguesa de Frijoles Negros is a hearty and flavorful vegetarian burger made with black beans and spices, offering a delightful taste of Mexico. Served on a toasted bun with fresh toppings, this dish is both satisfying and nutritious.

Ingredients

• Black beans - 1 can (400g), drained and rinsed
• Cooked quinoa - 100g
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Cilantro - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - ½ teaspoon
• Black pepper - ¼ teaspoon
• Breadcrumbs - 50g
• Olive oil - 2 tablespoons (for cooking)
• Burger buns - 2
• Avocado - 1, sliced
• Tomato - 1, sliced
• Lettuce - 2 leaves
• Lime - 1, cut into wedges

Steps

1. In a large bowl, mash the drained black beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the cooked quinoa, chopped red onion, minced garlic, chopped cilantro, cumin, chili powder, salt, black pepper, and breadcrumbs to the mashed beans. Mix until well combined.
3. Divide the mixture into two equal portions and shape each portion into a patty.
4. Heat olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are golden brown and heated through.
5. While the patties are cooking, toast the burger buns in a separate skillet or oven until lightly golden.
6. Assemble the burgers by placing a patty on each bun, topped with sliced avocado, tomato, and lettuce.
7. Serve with lime wedges on the side for drizzling over the burgers.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

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

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