Hamburguesa de Maíz

Hamburguesa de Maíz is a delicious, plant-based burger that showcases the sweet and savory flavors of corn, combined with spices and herbs for a delightful bite. Perfect for a quick meal or a summer barbecue, this vegan dish is both satisfying and nutritious.

Ingredients

• Sweet corn - 200 grams (fresh or canned)
• Black beans - 100 grams (cooked and drained)
• Cooked quinoa - 50 grams
• Red bell pepper - 1 (finely chopped)
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Ground cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Oats - 50 grams (ground into flour)
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh cilantro - 2 tablespoons (chopped)
• Burger buns - 2
• Avocado - 1 (sliced)
• Lettuce - 2 leaves
• Tomato - 1 (sliced)

Steps

1. In a large mixing bowl, mash the black beans with a fork until mostly smooth but still chunky.
2. Add the sweet corn, cooked quinoa, chopped red bell pepper, onion, garlic, ground cumin, chili powder, oats, salt, black pepper, and chopped cilantro to the bowl.
3. Mix all the ingredients together until well combined. If the mixture is too wet, add a little more ground oats.
4. Form the mixture into 2 equal-sized burger patties.
5. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Once hot, add the burger patties and cook for about 4-5 minutes on each side, or until golden brown.
6. While the patties are cooking, toast the burger buns in a separate pan or toaster.
7. Assemble the burgers by placing a lettuce leaf on the bottom half of the bun, adding the burger patty, followed by slices of avocado and tomato, and topping with the other half of the bun.
8. Serve immediately with your favorite dipping sauce or side.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

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

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