Black Bean Quinoa Burger

12 30 178
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 6
Black Bean Quinoa Burger
Health Rating
A delicious vegetarian burger! (contains egg white)

Ingredients


2 can (15oz) Black beans, canned (rinsed and strained)
1 large 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 dash Salt and pepper (to taste)

Instructions


  1. Cook quinoa according to package directions
  2. Reserve 1/2 a can of black beans and set them aside.
  3. Add the remaining beans, shallot, garlic, spices, lime zest, juice, and hot sauce into the bowl of a food processor fitted with a steel blade. Process until the mixture is the texture of a very chunky puree. Transfer this mixture to a mixing bowl.
  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 30 minutes, 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.

Notes:

Quick Tip

  • If you want to make these freeze, you can complete all steps up to making patties and put the tray in the freezer, once frozen you can put them in portioned freezer bags.

Serve

  • On a leaf of Boston lettuce and top with pickles and tomatoes
  • With a Gluten-Free bun

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 

Nutrition Facts

Per Portion

Calories 178
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 600 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


Pygal67%455.24908502974165240.14020051114877%295.26689069713495217.81145957339726%316.85001703754443134.0726485735546367%7%26%CarbohydratesFatProtein