Black Bean Quinoa Burger

Black Bean Quinoa Burger

A delicious vegetarian burger! (contains egg white)
Health Rating
Prep Cook Ready in Servings
10 min 10 min 20 min 6

Ingredients


2 can (15oz) Black beans, canned (rinsed and strained)
1 medium egg Egg white
1 1/4 cup Quinoa, cooked (cooked as per package directions)
1 clove(s) Garlic (minced)
1 medium shallot(s) Shallots (chopped)
1 whole lime(s) Lime juice (fresh)
1 whole lime(s) Lime peel (zest)
2 tsp Hot sauce (gluten free)
2 tsp Chili powder
1 tsp Cumin
1/2 tsp Paprika
1/4 tsp Salt and pepper (to taste)

Instructions


1. Reserve 1/2 cup black beans and set aside.

2. Add the remaining beans, shallot, garlic, spices, lime zest, juice and hot sauce into the bowl of a food processor fit with a steel blade. Process until the mixture is the texture of a very chunky puree. Transfer this mixture to a mixing bowl.

3. Cook quinoa according to package directions

4. Add the reserved beans, cooked quinoa and egg white and stir together with the pureed mixture using a spatula

5. Shape the mixture into 6 patties and chill in the fridge for at least 1/2 an hour, more if you have time.

6. Heat a skillet over medium heat and add the patties to the pan. You may have to do this in batches depending on the size of your pan. Cook them until browned, about 3 - 5 minutes per side.

Nutrition Facts

Per Portion

Calories 202
Calories from fat 12.9
Calories from saturated fat 1.9
Total Fat 1.4 g
Saturated Fat 0.2 g
Trans Fat 0
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.3 g
Cholesterol 0
Sodium 653 mg
Potassium 599 mg
Total Carbohydrate 36 g
Dietary Fiber 11.7 g
Sugars 0.3 g
Protein 11.4 g

Dietary servings

Per Portion


Grain 0.6
Meat Alternative 0.9
Vegetables 1.3

Energy sources


Pygal71%449.28629328540154248.846746074106686%292.35403893598976199.2717688568086223%322.8441613709961128.4171748074980771%6%23%CarbohydratesFatProtein

Notes:

Quick tip

if you want to make these to freeze for later times, you can complete all steps up to making patties and put the  tray in the freezer, once frozen you can put them in portioned Ziploc bags


Serve

on a leaf of Boston lettuce and top with pickles and tomatoes


Nutritional Highlights

Quinoa

is very high in fiber, is a complete protein and low on the glycemic index scale and is also gluten-free

Black Beans

are high in fiber which may help to lower the amount of cholesterol in the blood decreasing the risk of heart disease 

Recipe from:
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada