Hamburguesa de Arroz Integral

Hamburguesa de Arroz Integral is a flavorful vegan burger made with wholesome brown rice, black beans, and aromatic spices, perfect for a satisfying meal. Topped with fresh vegetables and a zesty sauce, this dish is both nutritious and delicious.

Ingredients

• Brown rice - 100 grams
• Black beans (cooked) - 150 grams
• Red bell pepper - 1 (diced)
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Flaxseed meal - 1 tablespoon
• Water - 2 tablespoons
• Olive oil - 1 tablespoon
• Whole grain buns - 2
• Lettuce leaves - 2
• Tomato - 1 (sliced)
• Avocado - 1/2 (sliced)
• Vegan mayo - 2 tablespoons

Steps

1. Cook the brown rice according to package instructions and set aside to cool.
2. In a large mixing bowl, combine the cooked brown rice, black beans, diced red bell pepper, chopped onion, minced garlic, ground cumin, paprika, salt, and black pepper.
3. In a small bowl, mix the flaxseed meal with 2 tablespoons of water and let it sit for 5 minutes to thicken.
4. Add the flaxseed mixture to the rice and bean mixture, and mix until well combined.
5. Form the mixture into two patties, ensuring they are compact and hold together.
6. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for 4-5 minutes on each side until golden brown and heated through.
7. Toast the whole grain buns in the same skillet or oven until lightly golden.
8. Assemble the burgers by placing lettuce on the bottom half of the bun, followed by the cooked patty, sliced tomato, avocado, and a dollop of vegan mayo.
9. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 400
• Protein: 12 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.3 L

Health Benefits

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

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