Black Bean & Quinoa Veggie Burgers

By gnikylime

Simple and delicious vegetarian burger. http://www.preventionrd.com/2012/12/black-bean-quinoa-veggie-burgers/

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

Ingredients

• Patties:
• 1/2 cup [85 g.] dry quinoa
• 1 tsp [1 Teellöffel] olive oil
• 1/2 red onion, chopped
• 3 cloves garlic, minced
• 1/2 tsp [1/2 Teelöffel] Kosher salt, divided in half
• 1 (15 oz) [400 g.] can black beans, drained and rinsed
• 2 Tbsp [2 Esslöffel] tomato paste
• 1 large egg
• 2/3 cup frozen corn (alternatively, 150 g. can corn, rinsed and drained)
• 1/2 cup [1 bunch] cilantro, chopped
• 1-3 chipotles in adobo, minced
• 2 tsp [2 Teelöffel] ground cumin
• 1/2 cup [45 g.] rolled oats
• 1/4 cup [27.5 g.] oat flour (alternatively, 1/8 c. [13.75 g.] oats ground finely in a coffee grinder + 1/8 c. [13.75 g] wheat flour)
• Yogurt Sauce:
• 1/2 cup [122 g.] plain fat-free (Greek) yogurt
• 1 Tbsp [1 Esslöffel] honey
• 2 Tbsp [2 Esslöffel] Dijon mustard

Details

Servings 6
Adapted from flickr.com

Preparation

Step 1

1. 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.
2. Heat the oil in a small pan over medium heat and add the onion and garlic. Add 1/4 teaspoon [1/4 Teelöffel] 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.
3. Stir in the tomato paste, egg, corn, cilantro, chipotles, cumin and remaining 1/4 teaspoon [1/4 Teelöffel] 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.
4. To make the yogurt sauce, stir the yogurt, honey and mustard together in a small bowl.
5. When ready to eat, preheat the oven to 400 F [200 C] 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 and other toppings (like avocado slices, arugula, etc.).