Black Bean and Quinoa Burgers

 

 

This may have been the first time I've even had a black bean burger. Blake came home from lunch at a little cafe and was raging about one he had with coleslaw and avacado.  I figured it had to be healthy and after a few rounds of testing recipes I came up with this one.  I've been making double batches and freezing them.  My inspiration came from this recipe, but I changed some things because their measurements didn't work well for me. Serve them with Crispy Oven Baked Fries for an filling but healthy meal.

 

Ingredients:

 

-1.5 tsp olive oil (divided)

-1 large shallot, minced

-3 cloves garlic, minced

-1/4 cup quinoa

-2 cans black beans, drained and rinsed

-1/4 cup sliced almonds

-1/2 tsp sea salt

-1/2 tsp fresh ground pepper

-1/4 cup nonfat greek yogurt

-1/2 cup panko bread crumbs

 

Other:

 

-whole wheat hamburger buns

-1-2 avacado, sliced

-sliced swiss or mozzarella cheese

-red cabbage slaw

 

First, heat 1 tsp olive oil in a small saucepan over medium-high heat.  Add 1 minced shallot and 3 cloves minced garlic and saute until they sallots are soft and translucent. Stir in 1/4 cup quinoa and toast it for a minute until adding 1/4 water.  After adding the water (or broth), bring to a boil, reduce to a simmer, and cover for 20 minutes or until the quinoa has absorbed the liquid.

 

 

While the quinoa is cooking, blend together 2 cans drained, rinsed black beans, 1/4 cup almonds, salt and pepper using a blender or food processor.  Blend together until it forms a coarse paste...not all of the black beans will be blended.

 

 

 

In a large mixing bowl combine 1/4 cup greek yogurt, 1/2 cup panko bread crumbs, quinoa mixture, and black bean mixture.  Use a spoon (or your hands) to combine. Form patties (about 4-6) with your hands and place on a plate.  Stick in the fridge for about 15 minutes to help them stay together.

 

 

 

Heat a skillet over high heat. Brush each side of the patties with a little olive oil.  Once the pan is hot, place the patties in the pan (working in batches, if needed) and sear for 2-3 minutes on the first side. Flip after a couple of minutes and add a slice of mozzarella or swiss cheese to each patty. Cover with a large lid to help the cheese melt. Remove after a couple of minutes and serve on toasted buns with sliced avacodos and red cabbage slaw.

 





 



If you want to freeze some of the burgers, sear them on each side and even melt the cheese. Once they are cool you can place them in foil and then in plastic baggies in the freezer.  I vacuum seal mine to keep them even longer in the freezer.  To reheat, just bake at 425 for 15 minutes or until heated through. Also, I think they are best served with Crispy Oven Baked French Fries.