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
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