Name: Black Bean and Quinoa Burger
Prep time: 12 h 20 min
Cook time: 30 min
Total time: 12 h 50 min
Ingredients: ½ cup dry quinoa; water; 1 tsp olive oil; ½ red onion, chopped; 3 cloves garlic, minced; ½ tsp Kosher salt, divided; 1 (15 oz) can of black beans, drained and rinsed; 2 Tbsp tomato paste (a combo of ketchup & BBQ would work too); 1 large egg; ⅔ cup frozen corn; ½ cup cilantro, chopped; 1½ tsp ground cumin; ½ cup rolled oats; ¼ cup oat flour

Description

You will agree that this is a flavorful plant-based burger, packed with lots of protein as well as fiber to keep you full and satisfied.

Ingredients

Units Scale

1/2 cup dry quinoa
water
1 tsp olive oil
1/2 red onion, chopped
3 cloves garlic, minced
1/2 tsp Kosher salt, divided
1 (15 oz) can of black beans, drained and rinsed
2 Tbsp tomato paste (a combo of ketchup & BBQ would work too)
1 large egg
2/3 cup frozen corn
1/2 cup cilantro, chopped
1 1/2 tsp ground cumin
1/2 cup rolled oats
1/4 cup oat flour

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Instructions

Place the quinoa in a small saucepan with 3/4 cup of water.
Set the saucepan over medium-high heat and bring to a boil.
Reduce heat to low, cover the pan, and cook for 10-15 minutes until the water is absorbed and the quinoa is cooked.
Remove from heat and allow to cool.
Meanwhile, heat the oil in a small pan over medium heat and add the onion and garlic.
Add ¼ teaspoon salt and sauté until onions are softened, 5-6 minutes.
Place the mixture into a large bowl.
Add black beans to the bowl and using a potato masher or fork, mash together until a pasty mixture forms.
Stir in the tomato paste, egg, corn, cilantro, cumin, and remaining ¼ teaspoon salt.
Stir in the cooked quinoa, oats, and oat flour until well-mixed.
Form the mixture into 6 equal patties, compacting them well with your hands as you form them.
Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.
When ready to eat, preheat the oven to 400 F or heat a griddle to medium-high heat.
If baking, spray a baking sheet with nonstick cooking spray and place the patties on the sheet cook for 10-12 minutes until the patties are golden brown and crispy.
Carefully flip the over and cook another 10 minutes.
If using a griddle, heat for 4-6 minutes per side or until slightly golden.
Serve patties on toasted buns with lettuce.

Notes

Prepared, tried, and tested by Mona from The Recipe Hunter: Tried and Tested Recipes from Home Chefs.

Nutrition

Serving Size: 2 patties
Calories: 157
Sugar: 1.7 g
Sodium: 297.4 mg
Fat: 2.6 g
Carbohydrates: 25.8 g
Fiber: 5.8 g
Protein: 7.5 g
Cholesterol: 23.3 mg