Black Bean And Quinoa Veggie Burgers by Maricel Bianco - Musely
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Black Bean And Quinoa Veggie Burgers

posted in Food & Drink > Recipes
02/12/2015
  • Patties:
    ½ cup dry quinoa
    1 tsp olive oil
    1/2 red onion, chopped
    3 cloves garlic, minced
    1/2 tsp Kosher salt, divided
    1 (15 oz) can black beans, drained and rinsed
    2 Tbsp tomato paste
    1 large egg
    2/3 cup frozen corn
    1/2 cup cilantro, chopped
    1 chipotle in adobo, minced
    2 tsp ground cumin
    1/2 cup rolled oats
    1/4 cup oat flour

    Yogurt Sauce:
    ½ cup plain fat-free Greek yogurt
    1 Tbsp honey
    1 Tbsp Dijon mustard

  • Directions:

    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.

    To make the yogurt sauce, stir the yogurt, honey and mustard together in a small bowl.

  • 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. Serve patties with the yogurt sauce.

    Yield: 6 burgers with 1 1/2 tablespoons yogurt sauce (nutrition information excludes bun)

  • Nutrition Information (per burger): 236 calories; 4.3 g. fat; 31 mg. cholesterol; 418 mg. sodium; 38.7 g. carbohydrate; 7.2 g. fiber; 11.3 g. protein

    Result: Lots of flavors and textures in these! Store bought veggie burgers cannot hold a candle to these. Make large batches and freeze them individually for later. I love the cumin and chipotles and I was very pleasantly surprised to know that these hold together so well. A keeper recipe, for sure! :)

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