Burguer de Chía

The Burguer de Chía is a delightful vegan Spanish burger made with nutty chia seeds and vegetables, offering a satisfying texture and flavor. This wholesome dish is not only delicious but also packed with nutrition, making it a perfect meal for anyone looking to enjoy plant-based cuisine.

Ingredients

• Chia seeds - 60 grams
• Cooked quinoa - 100 grams
• Finely chopped onion - 50 grams
• Grated carrot - 50 grams
• Garlic clove, minced - 1
• Ground cumin - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Tomato, sliced - 1
• Avocado, sliced - 1/2

Steps

1. In a bowl, combine chia seeds with 180 ml of water and let it soak for 15 minutes until it forms a gel-like consistency.
2. In a large mixing bowl, combine the cooked quinoa, chopped onion, grated carrot, minced garlic, cumin, smoked paprika, salt, and black pepper.
3. Add the soaked chia mixture to the quinoa mixture and stir well until all ingredients are combined.
4. Form the mixture into two patties, pressing firmly to hold their shape.
5. Heat olive oil in a frying pan over medium heat. Cook the patties for about 5-7 minutes on each side until they are golden brown and heated through.
6. Toast the whole wheat burger buns in the same pan for a minute until lightly crisp.
7. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, adding the cooked chia burger patty, followed by tomato and avocado slices, then topping it with the other half of the bun.

Nutrition

• Calories: 400
• Protein: 12 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids from chia seeds, promoting heart health.
• Rich in fiber, which aids digestion and helps maintain a healthy weight.

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