Black bean and Quinoa burgers
- Number of Servings: 6
Ingredients
Patties:˝ cup dry quinoa1 tsp olive oil1/2 red onion, chopped3 cloves garlic, minced1/2 tsp Kosher salt, divided1 (15 oz) can black beans, drained and rinsed2 Tbsp tomato paste1 large egg2/3 cup frozen corn1/2 cup cilantro, chopped1 chipotle in adobo, minced2 tsp ground cumin1/2 cup rolled oats1/4 cup oat flour
Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat and bring to a boil. Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time.
Heat the oil in a small pan over medium heat and add the onion and garlic. Add 1/4 teaspoon salt and sauté until onions are softened, 5-6 minutes. Place the mixture into a large bowl. Add black beans to the bowl and using a potato masher or fork, mash together until a pasty mixture forms.
Stir in the tomato paste, egg, corn, cilantro, chipotles, cumin and remaining 1/4 teaspoon salt. Stir in the cooked quinoa, oats, and oat flour until well mixed. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.
When ready to eat, preheat the oven to 400 F or heat a griddle to medium-high heat. If baking, spray a baking sheet with nonstick cooking spray and place the patties on the sheet cook 10-12 minutes until the patties are golden brown and crispy. Carefully flip the over and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden.
Serving Size: Makes 6 burgers
Number of Servings: 6
Recipe submitted by SparkPeople user SEANNACAISON.
Heat the oil in a small pan over medium heat and add the onion and garlic. Add 1/4 teaspoon salt and sauté until onions are softened, 5-6 minutes. Place the mixture into a large bowl. Add black beans to the bowl and using a potato masher or fork, mash together until a pasty mixture forms.
Stir in the tomato paste, egg, corn, cilantro, chipotles, cumin and remaining 1/4 teaspoon salt. Stir in the cooked quinoa, oats, and oat flour until well mixed. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.
When ready to eat, preheat the oven to 400 F or heat a griddle to medium-high heat. If baking, spray a baking sheet with nonstick cooking spray and place the patties on the sheet cook 10-12 minutes until the patties are golden brown and crispy. Carefully flip the over and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden.
Serving Size: Makes 6 burgers
Number of Servings: 6
Recipe submitted by SparkPeople user SEANNACAISON.
Nutritional Info Amount Per Serving
- Calories: 321.7
- Total Fat: 5.9 g
- Cholesterol: 31.0 mg
- Sodium: 249.0 mg
- Total Carbs: 58.2 g
- Dietary Fiber: 8.8 g
- Protein: 14.0 g
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