Hamburguesa de Frijoles Negros

Hamburguesa de Frijoles Negros is a delicious and nutritious black bean burger that combines the rich flavors of spices and fresh ingredients. This healthy alternative to traditional burgers is perfect for a hearty meal without compromising on taste.

Ingredients

• Black beans - 400 g (cooked, drained)
• Oats - 50 g (rolled)
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Cilantro - 2 tablespoons (chopped)
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Whole wheat burger buns - 2
• Avocado - 1 (sliced)
• Tomato - 1 (sliced)
• Lettuce - 2 leaves

Steps

1. In a large bowl, mash the cooked black beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the rolled oats, chopped onion, minced garlic, chopped cilantro, cumin, paprika, salt, and black pepper to the mashed beans. Mix until well combined.
3. Form the mixture into two equal patties, about 1.5 cm thick.
4. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the patties for about 5-6 minutes on each side, or until they are golden brown and heated through.
5. While the patties are cooking, toast the whole wheat burger buns lightly in a separate pan or toaster.
6. Assemble the burgers by placing each patty on a bun and topping with sliced avocado, tomato, and lettuce.
7. Serve immediately and enjoy your healthy Hamburguesa de Frijoles Negros!

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein and fiber, promoting digestive health.
• Low in saturated fat, making it heart-healthy and a good alternative to red meat.

Tags