Quinoa Black Bean Patties

By tjanddj

Nutrition dense

Ingredients

• 2 tablespoons chia seeds
• 1 cup dry quinoa
• 1/2 cup minced yellow and red bell peppers
• 1/4 cup chopped onion
• 1 large garlic clove, chopped
• 1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low sodium black beans, drained
• 1/2 cup fresh cilantro leaves
• 1 tablespoon ground cumin
• 1/4 teaspoon black pepper, or to taste

Preparation

Step 1

Pre-heat oven to 350 degrees F.

Mix chia seeds with 6 tablespoons of water and set aside for at least 15 minutes.

Place quinoa in a pot with 2 cups of water, bring to a boil, reduce heat and simmer for 15 minutes or until the water is just absorbed.

Sauté peppers, onion and garlic until slightly soft, about 5 minutes. Remove from heat, cool for a few minutes and combine with black beans and cilantro; add to a food processor and pulse until chunky.

In a bowl, mix together the processed mixture, quinoa, cumin and black pepper (and any other seasoning you want to add). Taste; adjust seasoning if needed.

Form into patties and refrigerate for about 10 minutes. Place them on a cookie sheet lined with parchment paper and bake for 20 minutes.

For added crispness, after they are baked, place them on a grill pan lightly wiped with olive oil for a few minutes on each side. Cook them slowly until lightly browned.

Makes about 12-14 patties (depending on how big you make them). Also good served cold.


Per Serving:

CALORIES 235; PROTEIN 10g; CARBOHYDRATES 40g; TOTAL FAT 3.9g; SATURATED FAT 0.4g; SODIUM 18mg; FIBER 9.4g; BETA-CAROTENE 506ug; VITAMIN C 23mg; CALCIUM 87mg; IRON 4.9mg; FOLATE 111ug; MAGNESIUM 116mg; ZINC 1.9mg; SELENIUM 0.8ug