Black Bean & Quino Veggie Burgers

By á-24350

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

Details

Servings 1
Adapted from preventionrd.com

Preparation

Step 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.

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)