Hamburguesa de Chía

Hamburguesa de Chía is a deliciously unique vegetarian burger featuring a nutty chia seed patty, complemented by fresh vegetables and a zesty sauce. This dish is not only satisfying but also packed with nutrients, making it a perfect choice for a healthy meal.

Ingredients

• Chia seeds - 60 g
• Water - 180 ml
• Black beans - 200 g (cooked)
• Cooked quinoa - 100 g
• Red onion - 50 g (finely chopped)
• Garlic - 1 clove (minced)
• Cumin - 1 tsp
• Smoked paprika - 1 tsp
• Salt - 1/2 tsp
• Pepper - 1/4 tsp
• Whole wheat burger buns - 2
• Avocado - 1 (sliced)
• Lettuce leaves - 2
• Tomato - 1 (sliced)
• Olive oil - 1 tbsp
• Lemon juice - 1 tbsp
• Greek yogurt - 2 tbsp (optional)

Steps

1. In a small bowl, combine chia seeds with water and set aside for 15 minutes to form a gel.
2. In a large bowl, mash the cooked black beans using a fork or potato masher until mostly smooth.
3. Add the cooked quinoa, red onion, garlic, cumin, smoked paprika, salt, and pepper to the mashed beans, mixing well.
4. Stir in the chia gel until fully incorporated, then form the mixture into two patties.
5. Heat olive oil in a skillet over medium heat and cook the patties for about 5-6 minutes on each side until golden brown.
6. While the patties are cooking, prepare the sauce by mixing Greek yogurt (if using) with lemon juice, salt, and pepper to taste.
7. Toast the whole wheat burger buns in the skillet until lightly browned.
8. Assemble the hamburguesas by placing the patty on the bottom bun, topped with lettuce, tomato, and avocado slices. Drizzle with the yogurt sauce if desired, and cover with the top bun.
9. Serve immediately and enjoy your Hamburguesa de Chía!

Nutrition

• Calories: 420
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.3 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in omega-3 fatty acids from chia seeds, supporting heart health.
• Contains plant-based protein for muscle maintenance and repair.

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