YIELD: 4-5 SERVINGS
PREP TIME: 10 MINUTES | COOK TIME : 10 MINUTES
Ingredients
14oz canned black beans, low sodium, drained and rinsed
1 1/2 cups cooked quinoa*
1/2 cup diced onions
1/2 tbsp minced garlic
3/4 tsp chili powder
1/2 tsp cumin
1/2 tsp salt, plus more to taste
1/4 tsp coriander
1/4 tsp paprika
1 large egg**
Feel free to adjust the seasonings to your liking. For example, you could use fresh cilantro instead of dried coriander.
*to save time, you can use instant or microwaveable quinoa.
**you can use egg substitute as well
Directions
In large skillet over medium high heat add oil, diced onions and minced garlic to hot pan.
Cook onions and garlic until fragrant, stirring occasionally for 4-5 minutes.
Transfer to heat-safe bowl and place in fridge to cool.
Meanwhile add drained/rinsed black beans to large bowl and mash with fork or potato masher.
Add cooked quinoa, cooled onion-garlic mixture, spices, salt and egg.
Stir or mash until well combined and place mixture in fridge to chill for 30 minutes (up to overnight) – this will help the burger patties hold together better while cooking.
Using a 1/3 cup measuring cup, scoop burger mixture and shape with hands. You should get about 5 burger patties.
In large skillet over medium heat, spray with oil if using cast iron pan, then place burger patties in pan without crowding.
Cook for about 4 minutes on one side, or until golden before flipping and cooking for an additional 3-4 minutes.
Transfer cooked patties to tray and allow to cool slightly for 5 minutes before assembling buns.
This will also help set the burgers a little more.
Assemble burgers with favorite toppings, buns or even as a salad topper.
FREEZING: wrap each individual veggie burger with plastic wrap tightly.
TRICK TO KEEPING THEM TOGETHER: try not to flip the veggie burgers too many times.
Nutrition
Serving Size: 1 veggie burger
Calories: 166 Sugar: 2g
Sodium: 351mg Fat: 2g
Saturated Fat: 1g Unsaturated Fat: 2g Trans Fat: 0 Carbohydrates: 28g
Fiber: 5g Protein: 9g Cholesterol: 37mg
Nutrition calculated based on 5 burgers, without bun and toppings.
Source: www.skinnytaste.com