EatingWell


11
3
What's This?
Serving size 6
Prep Time
Total Time

Ingredients

½ cup water¼ cup quinoa, rinsed (see Note)3 Tbsp extra-virgin olive oil, divided½ cup chopped red onion1 clove garlic, minced2 ½ cup cooked pinto beans, well drained (see Tip)1 tsp smoked paprika½ tsp ground toasted cumin seeds (see Tip)3 Tbsp chopped fresh cilantro½ cup 3 tablespoon cornmeal, plus 1/3 cup for coating burgers½ tsp salt freshly ground pepper to taste6 whole-wheat hamburger buns, toasted1 6 lettuce leaves6 6 tomato slices

Directions

1. Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.

2. Heat 1 tablespoon oil in a medium skillet over medium heat. Add 1/2 cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, 1/2 teaspoon salt and pepper; stir to combine.

3. Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.

Ingredients

1 ripe avocado
2 Tbsp finely chopped fresh cilantro
1 Tbsp lemon juice
2 tsp finely chopped red onion
1 clove garlic, minced
⅛ tsp cayenne pepper, or more to taste
⅛ tsp salt

Directions

4. To prepare guacamole: Mash avocado with a potato masher or fork. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/8 teaspoon salt.

5. Preheat oven to 200°F.

6. Heat 1 tablespoon oil in a large cast-iron (or similar heavy) skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.

Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.

Ingredient Note: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.

Tip: How to Cook a Pot of Beans

1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.

2. When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the liquid can be used in some recipes.)

Makes about 6 cups.

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Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 6 Total

  • Calories 412 23%
  • Calories from fat 135 21%
  • Total Fat 15gm 20%
  • Sodium 502mg 56%
  • Total Carbohydrates 60gm
  • Fiber 14gm
  • Protein 14gm
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Healthy, High Fiber, Low Cholesterol, Low Fat, Vegetarian, Vegetable, Grain, Tomato, Bean & Legume, Southwestern, Fourth of July, Super Bowl, Labor Day, Memorial Day

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