Recipe Tip  
  July 2011
Black Bean and Quinoa Burgers  

From Vegetarian Times July/Aug 2011
Here is a delicious veggie burger you can whip up from scratch.  Any steak seasoning (which is just a combination of herbs and spices) will work to give these patties a rich, hearty flavor.  Stash a few in the freezer for busy weeknight meals.  For super-easy cookouts, bake the patties ahead, then just reheat them on the grill.  Serve with your favorite burger fixings.

1/2 cup quinoa
1 small onion, finely chopped (1 cup)
6 oil packed sun-dried tomatoes, drained and finely chopped (1/4 cup)
1 1/2 cups cooked black beans (or one 15-oz can), rinsed, drained and divided
2 garlic cloves minced (2 tsp)
2 tsp dried steak seasoning
8 whole grain hamburger buns

1. Stir together quinoa and 1¼ cups water in small saucepan and season with salt if desired.  Bring to boil, cover, reduce heat to medium-low and simmer 20 minutes or until all liquid is absorbed.  (You should have 1 ½ cups cooked quinoa)

2. Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat.  (the oil left on the tomatoes should be enough to sauté the onion).  Cook 3-4 minutes or until onion has softened.  Stir in ¾ cup black beans, garlic, steak seasoning and 1 ½ cups water.  Simmer 3-5 minutes or until most of the liquid has evaporated.

3. Transfer bean-onion mixture to food processor and add ¾ cup cooked quinoa and process until smooth.  Transfer to bowl and stir in remaining ¾ cup quinoa, and remaining ¾ cup black beans.  Season with salt and pepper, if desired and cool.

4. Preheat oven to 350 degrees and generously coat baking sheet with cooking spray.  Shape bean mixture into 8 patties (1/2 cup each) and place on baking sheet.  Bake 20 minutes or until patties are crisp on top.  Flip patties with spatula and bake 10 more minutes or until both sides are crisp and brown.  Serve with buns if desired.

Per burger- with bun                            
215 cals
9 gm protein
3 gm fat (<1 sat)
40 gm carb
6 gm fiber


BURGER ONLY
~100 cals
~8 grams protein
~15 grams carb
3 grams fat (<1 sat)

Count as 1 very lean protein
+ 1 starch each

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