Hamburguesa de Alubias

Hamburguesa de Alubias is a nutritious and flavorful Spanish bean burger that combines the earthiness of beans with aromatic spices. This dish offers a healthy alternative to traditional meat burgers while maintaining a delicious taste and satisfying texture.

Ingredients

• Canned white beans - 400 grams, drained and rinsed
• Red bell pepper - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Red onion - 1 small, finely chopped
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Breadcrumbs - 50 grams
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Tomato slices - 1 medium

Steps

1. In a large mixing bowl, mash the drained white beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the chopped red bell pepper, minced garlic, red onion, cumin, paprika, chopped parsley, breadcrumbs, salt, and black pepper to the mashed beans. Mix until fully combined.
3. Form the mixture into two equal-sized patties, about 1.5 cm thick.
4. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Once hot, add the patties and cook for about 5-7 minutes on each side, or until golden brown.
5. While the patties are cooking, toast the whole wheat burger buns in the skillet until lightly browned.
6. Assemble the hamburguesas by placing a lettuce leaf on the bottom half of each bun, followed by a bean patty, and topped with tomato slices. Finish with the top half of the bun.
7. Serve immediately and enjoy your healthy Hamburguesa de Alubias.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

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

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