Black Bean & Quino Veggie Burgers

Photo by jill g.
Adapted from preventionrd.com

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

1

servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

1

servings

Adapted from preventionrd.com

Ingredients

  • Patties:

  • 1/2

    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:

  • 1/2

    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)

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