Quinoa-Black Bean Burgers
155
A nice alternative to meat burgers, these are packed with veggies and are a good source of protein. Suitable for pan frying or grilling.
Ingredients
| 15 | ounces |
black beans
rinsed and drained well |
|
| ¼ | cup |
quinoa
rinsed twice and drained |
|
| ½ | cup |
vegetable stock
or water |
|
| ½ | cup |
bread crumbs
panko |
|
| ¼ | cup |
sweet red bell peppers
red, yellow, orange or green, minced |
* |
| 2 | tablespoons |
sweet vidalia onions
minced |
|
| 2 | teaspoons |
cumin
ground |
|
| ½ | teaspoon |
kosher salt
|
|
| 1 | teaspoon |
red hot pepper sauce
|
|
| 1 | large |
eggs
lightly beaten |
|
| 2 1/2 | tablespoons |
olive oil
or vegetable oil |
Directions
In a small saucepan, bring quinoa and stock or water to boil. Reduce heat and cover; simmer until quinoa is tender and the liquid is absorbed, about 15 to 20 minutes.
In a medium bowl, rounghly mash the black beans with a fork, leaving some whole, to a paste consistency.
Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce and egg into the black bean paste using your hands; form into 6 uniform patties; refrigerate 30 minutes.
Heat oil in a large skillet(s) or oil hot grill. Cook patties in the hot oil or on the grill until heated through and nicely browned, about 5 minutes on each side.
Serve on hamburger buns with your desired condiments.
Nutrition Facts
Serving Size 236g (8.3 oz)Amount per Serving
Calories 22730% of calories from fat
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
6%
Trans Fat
0g
Cholesterol 35mg
12%
Sodium 575mg
24%
Total Carbohydrate
11g
11%
Dietary Fiber 7g
28%
Sugars g
Protein
17g
Vitamin A 1%
•
Vitamin C 12%
Calcium 8%
•
Iron 19%
* based on a 2,000 calorie diet
How is this calculated?
