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Quinoa Black Bean Burger
15 min prep time
30 min cook time
9servings
Recipe by
Lara Rondinelli Hamilton, RD, CDCES, and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Mittera
How to Make Quinoa Black Bean Burger
This flavorful, vegetarian burger is packed with protein and fiber from black beans and quinoa. Pair with a filling salad on the side, like this Broccoli and Spinach Salad, for a satisfying, meatless meal. These are great to make ahead and freeze—after forming the patties, lay them out on a baking sheet and pop them in the freezer. Once they are frozen solid, you can take them off the sheet and store them in a freezer-safe bag.
15 min prep time
30 min cook time
9servings
1 burger
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Step-By-Step Instructions:
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Cook dried quinoa in water according to package directions.
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Puree 1 can black beans, 1/4 cup salsa and egg in a blender or food processor until smooth.
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Pour cooked quinoa in a medium bowl; add pureed beans, remaining 1 can black beans, cornmeal, chili powder, cumin and cayenne pepper and mix together until well blended.
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Form bean mixture into nine, 1/2-inch thick patties.
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Coat a large skillet or grill pan with cooking spray and heat over medium heat. Add black bean patties and grill about 2-3 minutes per side, until slightly brown.
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Serve each black bean burger in lettuce wrap topped with 1 Tbsp. salsa and an avocado slice.
Nutrition facts
9 Servings
-
Serving Size
1 burger
- Amount per serving Calories 210
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Total Fat
4g
- Saturated Fat 1g
- Trans Fats 0g
- Cholesterol 20mg
- Sodium 380mg
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Total Carbohydrate
34g
- Dietary Fiber 11g
- Total Sugars 2g
- Added Sugars 0g
- Protein 11g
- Potassium 548mg
- Phosphorous 160mg
Ingredients
quinoa
1/2 cup
water
1 cup
black beans (rinsed and drained)
2 (15-oz) cans
eggs
1 large
salsa (divided use)
3/4 cup
cornmeal
1/4 cup
chili powder
1 tsp
cumin
1/2 tsp
cayenne pepper (optional)
1/4 tsp
lettuce leaves
9 leaves
avocado (sliced into 9 slices)
1 large
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