Black Bean Chili Burgers
Yield
6 servingsPrep
25 minCook
5 minReady
30 minTrans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | cup |
water
|
|
| ½ | cup |
quinoa
rinsed |
|
| 2 | cups |
black bean flakes
|
* |
| 1 ½ | cups |
water
boiling |
|
| 2 | teaspoons |
chili powder
|
|
| 1 | teaspoon |
cumin
ground |
|
| ½ | cup |
cilantro
fresh chopped |
|
| 2 | each |
scallions, spring or green onions
chopped |
|
| ½ | cup |
sweet red bell peppers
chopped |
|
| ½ | cup |
bread crumbs
plain |
|
| ¾ | teaspoon |
salt
|
|
| 2 | teaspoons |
vegetable oil
|
|
| Optional garnishes | |||
| 2 | cups |
lettuce
shredded |
|
| 1 | cup |
cheddar cheese
grated, lowfat, or cheddarstyle soy cheese |
|
| ½ | cup |
sour cream
nonfat |
|
| 1 | cup |
salsa
|
|
| 1 | each |
avocados
diced |
|
| 1 | x |
olives
ripe, sliced |
*
|
| 1 | x |
scallions, spring or green onions
chopped |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 237 | ml |
water
|
|
| 118 | ml |
quinoa
rinsed |
|
| 473 | ml |
black bean flakes
|
* |
| 355 | ml |
water
boiling |
|
| 1E+1 | ml |
chili powder
|
|
| 5 | ml |
cumin
ground |
|
| 118 | ml |
cilantro
fresh chopped |
|
| 2 | each |
scallions, spring or green onions
chopped |
|
| 118 | ml |
sweet red bell peppers
chopped |
|
| 118 | ml |
bread crumbs
plain |
|
| 3.8 | ml |
salt
|
|
| 1E+1 | ml |
vegetable oil
|
|
| Optional garnishes | |||
| 473 | ml |
lettuce
shredded |
|
| 237 | ml |
cheddar cheese
grated, lowfat, or cheddarstyle soy cheese |
|
| 118 | ml |
sour cream
nonfat |
|
| 237 | ml |
salsa
|
|
| 1 | each |
avocados
diced |
|
| 1 | x |
olives
ripe, sliced |
*
|
| 1 | x |
scallions, spring or green onions
chopped |
*
|
Directions
Bring 1 cup water to a boil in a small saucepan.
Add quinoa, cover and simmer 15 minutes.
Place black bean flakes in a medium-sized bowl.
Stir in boiling water.
Cover and let stand 5 minutes.
Combine ½ cup cooked quinoa with black beans, chili powder, cumin, cilantro, green onions, red bell pepper, bread crumbs and salt.
Mix well. Lightly flour hands and divide mixture into six equal balls.
Flatten each ball into a ¼ inch-thick cake.
Heat oil in a nonstick skillet.
Cook each bean cake about 2 minutes each side.
Serve topped with lettuce, cheese, nonfat sour cream, salsa and other garnishes, as desired.
