First of all, I wanted to make sure that these meat-free burgers were filling and hearty enough to satisfy a serious hunger craving. Secondly, I wanted to infuse the burgers with lots of interesting flavors and textures. And finally, I wanted to ensure that the burgers were sturdy enough so that they wouldn’t fall apart during the cooking process. For any of you carnivores out there who think you don’t like veggie burgers, I hope my Black Bean & Quinoa Veggie Burgers will change your mind.
Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat.
Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5-6 minutes. Place the mixture into a large bowl. Add approximately 1½ cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms.
Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin and ½ teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.
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.
1 tsp minced chipotle chile in adobo sauce (+ 1/2 teaspoon adobo sauce from the can)
1 tsp honey
½ tsp Dijon mustard
To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey and mustard together in a small bowl.
lettuce for toppings (optional)
avocado slices for toppings (optional)
tomato for toppings (optional)
When ready to eat, preheat the oven to 400 degrees F. Spray a baking sheet with nonstick cooking spray and place the patties on the sheet. Cook 10-12 minutes until the patties are golden brown and crispy, then carefully flip the over and cook another 10 minutes. Serve patties on the buns with the yogurt sauce and toppings of your choice.
Read more from The Foodie Physician.
Provided by: The Foodie Physician
Per Single Serving / Serves 6 Total
- Calories 281
- Total Fat 3.7g
- Saturated Fat 0.7g
- Total Carbohydrates 47.3g
- Fiber 12.6g
- Protein 16g
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.