Hamburguesa de Quinoa

Hamburguesa de Quinoa is a nutritious and flavorful Spanish burger that combines the earthy taste of quinoa with vibrant vegetables and spices. This healthy dish is perfect for a light lunch or dinner, packed with protein and fiber to keep you satisfied.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Red bell pepper - 1 medium, diced
• Zucchini - 1 small, grated
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Chickpeas - 100 grams, cooked and mashed
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Egg - 1 large
• Whole wheat burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1 medium, sliced
• Avocado - 1/2, sliced

Steps

1. Rinse the quinoa under cold water and then combine it with 250 ml of water in a saucepan. Bring to a boil, then reduce the heat, cover, and simmer for about 15 minutes until the quinoa is fluffy and the water is absorbed.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced red bell pepper, grated zucchini, chopped onion, and minced garlic. Sauté for about 5-7 minutes until the vegetables are softened.
3. In a large bowl, combine the cooked quinoa, sautéed vegetables, mashed chickpeas, cumin, paprika, salt, black pepper, and the egg. Mix well until everything is evenly incorporated.
4. Shape the mixture into 2 patties. Heat the remaining tablespoon of olive oil in the skillet over medium heat and cook the patties for about 4-5 minutes on each side, or until golden brown.
5. Toast the whole wheat burger buns lightly and assemble the hamburguesas by placing a patty on each bun, topping with lettuce, tomato slices, and avocado slices. Serve immediately.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 186 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from vegetables, aiding in overall nutrition.

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