We aren’t reinventing the wheel – just the burger. This vegetarian twist on a classic burger is full of tasty veggies and spices. This recipe also packs a protein, fiber and whole-grain punch with the patties made out of healthy black beans and quinoa. Serve them plain, on whole-grain buns or in lettuce wraps with your favorite low-fat condiments and healthy fixings, like avocado or fresh sliced vegetables. Be creative!
Whether you’re vegetarian or not, you can enjoy the satisfaction of a burger in a healthy way.
Black Bean Quinoa Burgers
(Downloadable/printable pdf version of this recipe)
Yield: 4 servings
Ingredients:
1/4 cup quinoa
1/2 cup water
15 oz. can of no-salt-added black beans, rinsed and drained
1/2 cup bread crumbs
1/4 cup minced yellow bell pepper
2 Tablespoons minced onion
1 large clove garlic, minced
1 1/2 teaspoons ground cumin
1/2 teaspoon salt
1 teaspoon hot pepper sauce or to taste
1 egg
Vegetable oil cooking spray
Directions:
Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes. While the quinoa is cooking, roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture. Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands. Form the black bean mixture into 4 patties.
Spray a large skillet with vegetable oil cooking spray and bring to medium-heat. Place the patties in the pan and cook until heated through, 2 to 3 minutes per side.
NUTRITION INFORMATION PER SERVING: 198 Calories; 3 grams Fat; <1 gram Saturated Fat; 54 mg Cholesterol; 451 mg Sodium; 33 grams Carbohydrates; 1 gram Sugar; 7 grams Fiber; 11 grams Protein
Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Learn how to shop and cook healthy by signing up for a grocery store tour hosted by a Henry Ford registered dietitian nutritionist at Kroger stores across southeast Michigan.
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit henryford.com.
