Quinoa and Bean Burger (Vegetarian Fitness Meal) | Kyos Sport
🥗 Kyos Sport · Fit Meals
The vegan burger that recharges muscle glycogen. Black beans + quinoa = complete plant protein equivalent to animal protein. No bun, no guilt, all satisfaction.
💪 Powerful Vegan ⏱ 25 min ⭐⭐ Medium 💪 30g Protein
🍔 Quinoa and Black Bean Burger with Guacamole and Lettuce
💪 Powerful Vegan ⏱ 25 min ⭐⭐ Medium
Ingredients (2 burgers)
| 200g | Cooked black beans |
| 80g | Cooked quinoa |
| 1 | Egg (or flaxseed + water) |
| 2 tbsp | Ground oats |
| 1 tsp | Ground cumin |
| 1 tsp | Smoked paprika |
| 1 | Ripe avocado |
| To taste | Romaine lettuce leaves |
Preparation
- Mash the black beans with a fork, leaving some whole pieces for texture. Mix with quinoa, egg, ground oats, cumin, and paprika. Season with salt and pepper.
-
Form 2 thick patties (2cm thick). Refrigerate for 15 minutes to firm up. Cook in a pan with oil over medium heat for 4-5 minutes per side until a crust forms.
-
Prepare the guacamole by mashing the avocado with lemon, salt, and cilantro. Serve the burgers wrapped in romaine lettuce leaves with the guacamole.
Nutritional Information (2 burgers)
| 560 | 30g | 64g | 20g |
| Calories | Protein | Carbs | Fats |
Benefits
- ✓ Black beans have the highest anthocyanin content among legumes, the same antioxidants found in blueberries, which protect muscles.
- ✓ The black beans + quinoa combination creates a complete plant protein equivalent to animal protein in amino acid profile.
- ✓ By serving without bread, you reduce refined carbohydrates without sacrificing satiety, thanks to the fiber in legumes and the fats in avocado.
Star Ingredients
| 🛑 |
Black beans Antioxidant anthocyanins, soluble and insoluble fiber, and plant iron. The most complete legume for athletes. |
| 🌾 |
Quinoa Complete protein with all 9 essential amino acids. Perfectly complements the amino acid profile of black beans. |
| 🥑 |
Avocado Monounsaturated fats and potassium. Replaces mayonnaise with an infinitely superior nutritional profile. |
🍔 Fitness tip: Perfect for avoiding food boredom without deviating from your goals. The bean-quinoa blend steadily replenishes muscle glycogen stores. Ideal the day before a demanding workout.
🏋️ Pair it with Kyos Sport
The meal the night before leg day. The slow carbohydrates from the black beans and quinoa recharge muscle glycogen overnight so you arrive at your workout with maximum fuel. Squat session with your Kyos Sport bar and plates the next day: ready.
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