Black Bean and Quinoa Burger
(Nutritional Breakdown for burger only, not bun and condiments.)
Calories 167 (13% from fat)
Fat 2.3 gram
Saturated Fat 0.2 gram
Trans Fat 0 gram
Chol. 0 mg.
Sodium 63 mg.
Carb. 30 gram
Fiber 5.3 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 6.4 gram
1 can (15.25 oz.) reduced sodium black beans
1 cup dry quinoa
2 cups water
1 cup onion, chopped
2 cloves (2 tsp.) garlic, minced
1/4 tsp. ground black pepper
2 tsp. Worcestershire sauce
1 can (14.5 oz) no salt added diced tomatoes
3 cups dry oatmeal, ground
2. Combine the quinoa and water in a sauce pan, bring to a boil, cover and reduce heat to simmer. Quinoa is finished after 10 to 15 minutes and the water is all absorbed.
3. While the quinoa is cooking, chop the onion and mince the garlic. Then put the onion, garlic, black pepper and Worcestershire sauce in a frying pan on medium heat. Cook for 4-6 minutes, until onions start to soften. Then add the can of diced tomatoes and cook for another 5 minutes.
4. Pour the cooked quinoa into the bowl with the black beans. Then stir in the onion and tomato mixture.
5. Put the dry oatmeal in a blender or food processor and grind, about 2 minutes, until it turns into flour. Stir the ground oatmeal into the black bean mixture to make it more firm.
6. Heat a non-stick frying pan over medium heat. Lightly coat with buttery spray. Put ½ cup of bean mixture in the pan and tamp down into the shape of a burger patty. Cook for 2 ½ to 3 minutes per side, until it’s a nice golden brown.
7. Serve the patties on whole-wheat hamburger burns with all the fixings or enjoy it alone. You can freeze extra patties for easy re-heating in the microwave later.
Yield: 13 Servings - 1 Patty Per Serving
Reheat each patty for 2 minutes and serve.