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Quinoa-Black Bean Burgers

 
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A nice alternative to meat burgers, these are packed with veggies and are a good source of protein. Suitable for pan frying or grilling.

Yield

6

servings

Prep

55

min

Cook

10

min

Ready

65

min

Trans-fat Free, High Fiber
 

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.

 

* not incl. in nutrient facts

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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?

 

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