Don't miss another issue…      Subscribe

Bean Veggie Burgers with Mexican Spicy Guacamole

 
Bean Veggie Burgers with Mexican Spicy Guacamole
311

This yummy veggie burger won't disappoint you! Several kinds of spices are mixed into mashed beans, spiced cuacamole spread on top of the burger... Enjoy delicious burgers without feeling guilty!

Yield

6

servings

Prep

15

min

Cook

35

min

Ready

55

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

For the bean veggie burgers:
¼ cup quinoa
rinsed
½ cup water
3 tablespoons canola oil
or other vegetable oil, divided
¾ cup red onion
chopped, more or less as needed
2 cloves garlic
minced, more or less as needed
2 ½ cups pinto beans
cooked, well drained, or any other similar beans
1 teaspoon paprika
smoked
1 teaspoon cumin seeds
toasted and ground
¼ cup cilantro
freshly chopped
3 tablespoons cornmeal
cup cornmeal
for coating burgers
½ teaspoon salt
½ teaspoon black pepper
6 each hamburger buns
toasted, prefer whole wheat
*
6 each lettuce leaves
*
6 slices tomatoes
*
For the guacamole:
1 each avocados
ripe
3 tablespoons cilantro
freshly finely chopped
*
1 tablespoon lemon juice
or more or less to taste
1 tablespoon red onion
finely chopped
1 clove garlic
minced, or more or less to taste
1 pinch cayenne pepper
or to taste
*
1 pinch salt
or to taste
*

Directions

For making the burgers:

Bring water to a boil in a small saucepan.

Add quinoa and return to a boil.

Reduce to a low simmer, cover and cook until the water is absorbed, 10 to 12 minutes. Uncover and let stand.

Add 1 tablespoon oil in a medium skillet over medium heat.

Add ¾ cup of onion and garlic and cook, stirring occasionally, until soft and fragrant, 3 to 5 minutes.

Stir in beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork (or you can use food processor).

Transfer the mixture to a bowl and let cool for a couple of minutes.

Combine well the quinoa, ¼ cup of cilantro, 3 tablespoons cornmeal, ½ teaspoon salt and pepper.

Form the bean mixture into 6 patties.

Coat them evenly with the remaining ⅓ cup cornmeal and arrange to a baking sheet. Refrigerate for 30 minutes.

For making the guacamole:

Mash avocado with a fork.

Stir in 3 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and salt to taste.

Preheat oven to 200°F.

Heat 1 tablespoon oil in a large skillet over medium-high heat.

Reduce heat to medium and cook 3 burgers until heated through, brown and crisp on both sides, 4 to 6 minutes per side. Watch carefully, do not burn.

Transfer cooked burgers to the oven to keep warm.

Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning.

Arrange the burgers on buns with the orders of lettuce, tomato and the guacamole.

Storage burgers into ziplock bags, and put in the freezer.

 

* not incl. in nutrient facts

Reviews

+3

almost 8 years

These bean veggie burgers were very well done, I didn't have enough pinto beans, so I used half of the soy beans, soy beans need longer time to cook, two beans burgers were very tasty. I added more garlic in both burgers and guacamole, also I used the whole grain buns, before serving, toasted the buns, and the burgers were delicious, definitely good enough to make it again.

Add review

 

 

Comments

Alice
Oakland, California
 almost 8 years ago

I am not completely vegetarian, but sometimes I do cook vegetarian dishes, just a lighter change for my body, and also once a while give my body a deep breath :) This veggie burger recipe looks fantastic, I almost have every ingredient, try it soon.

Nutrition Facts

Serving Size 282g (9.9 oz)
Amount per Serving
Calories 29940% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 508mg 21%
Total Carbohydrate 13g 13%
Dietary Fiber 9g 37%
Sugars g
Protein 17g
Vitamin A 5% Vitamin C 19%
Calcium 8% Iron 19%
* based on a 2,000 calorie diet How is this calculated?

 

The Healthy Recipe

Health and nutrition news that’s easy to digest…
Pan de Muerto (Bread of the Dead)

Dia de los Muertos: Mexican Day of the Dead

Dia de los Muertos, the Day of the Dead, is a Mexican holiday celebrated November 1 and 2. It is a blend of Aztec and Catholic traditions. Even though Halloween and Dia de los Muertos are close together on the calendar and have similar themes, they are not related.

Junk Food and Kids; Fighting Childhood Obesity at Home

Junk Food and Kids; Fighting Childhood Obesity at Home

Childhood obesity is on First Lady Michelle Obama’s mind leading her to be an advocate for the Let’s Move campaign, which encourages kids to be active and make healthier food choices.

Large variety of dried beans in burlap containers

Dried Beans - A Low-Cost and Healthy Addition to Your Diet

Preparing beans from scratch is one of the least expensive ways to stay full and healthy. Dr Maoshing Ni, in his article “The Healthy Benefits of Beans and Legumes,” states that...

More breaking news

 

Add Photo

Up to 1MB in size, .jpg format

 

Live Feed