Hamburguesa de Lentejas

Hamburguesa de Lentejas is a flavorful and hearty Mexican vegetarian burger made from lentils and spices, served on a soft bun with fresh toppings. This dish is not only delicious but also packed with nutrients, making it a perfect meat-free option for any meal.

Ingredients

• Lentils - 150 grams (1 cup, cooked)
• Breadcrumbs - 50 grams (1/2 cup)
• Onion - 50 grams (1/4 cup, finely chopped)
• Garlic - 1 clove (minced)
• Cilantro - 10 grams (1/4 cup, chopped)
• Cumin powder - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Egg - 1 large (or flax egg for vegan option)
• Burger buns - 2 (whole wheat recommended)
• Avocado - 1 (sliced)
• Tomato - 1 (sliced)
• Lettuce - 2 leaves

Steps

1. Cook the lentils in boiling water for about 20 minutes or until tender, then drain and set aside.
2. In a skillet, heat olive oil over medium heat, add chopped onion and minced garlic, and sauté until translucent, about 3-4 minutes.
3. In a large mixing bowl, combine cooked lentils, sautéed onion and garlic, breadcrumbs, chopped cilantro, cumin, chili powder, salt, black pepper, and the egg. Mix well until all ingredients are combined.
4. Form the mixture into two patties, about 1.5 cm thick.
5. Heat a non-stick skillet over medium heat and cook the patties for about 5-6 minutes on each side, or until golden brown.
6. Toast the burger buns lightly on the skillet.
7. Assemble the burgers by placing a lentil patty on each bun, and top with sliced avocado, tomato, and lettuce.
8. Serve immediately with your favorite sauces or condiments.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein and fiber, promoting satiety and digestive health.
• Packed with vitamins and minerals from fresh vegetables, supporting overall well-being.

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