Spicy Black Bean and Quinoa Burger

Summary

Looking to impress your friends or just spoil yourself with a delicious, nutritious meal? Dive right into the Spicy Black Bean and Quinoa Burger. This mouth-watering treat isn’t just bursting with flavor; it’s packed with health benefits, perfect for those following a clean-eating lifestyle. Now, let’s jump right in and get cooking!

Ingredients:

• Black beans: 1 cup (240 mL)
• Cooked quinoa: ½ cup (120 mL)
• Fresh cilantro, chopped: ¼ cup (60 mL)
• Garlic cloves, minced: 2
• Ground cumin: 1 teaspoon (5 mL)
• Chili powder: 1 teaspoon (5 mL)
• Salt: ½ teaspoon (2.5 mL)
• Pepper: ¼ teaspoon (1.25 mL)
• Egg: 1
• Whole grain breadcrumbs: ½ cup (120 mL)
• Olive oil: 2 tablespoons (30 mL)

Time:
Preparation: 20 minutes
Cooking: 10 minutes

Serves: 4

Nutritional Facts (Per Serving):

• Calories: 230
• Protein: 8g
• Carbohydrates: 35g
• Dietary Fiber: 8g
• Sugars: 1g
• Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 45mg
• Sodium: 340mg

Step-By-Step Preparation:

1. In a large bowl, mash the black beans using a fork or potato masher, leaving some chunks for texture.
2. Mix in the cooked quinoa to your mashed beans.
3. Toss in minced garlic, chopped cilantro, cumin, chili powder, salt, and pepper.
4. Beat the egg lightly in a separate bowl and add it to the mix.
5. Gradually fold in the breadcrumbs until the mixture holds together.
6. Shape the mixture into four equal-sized burger patties.
7. Heat olive oil in a skillet over medium-high heat.
8. Place the patties in the skillet. Cook for 5 minutes on each side or until they have a golden-brown crust.
9. Remove the Spicy Black Bean and Quinoa Burger patties from the skillet and place them on a plate lined with paper towels to absorb any excess oil.

Expert Tips:

1. For a crispier burger, consider toasting your burger buns before serving.
2. If you find the mixture too wet, just add more breadcrumbs, a tablespoon at a time.
3. Customize your Spicy Black Bean and Quinoa Burger by adding toppings like avocado slices, lettuce, or a spicy mayo sauce.

Serving Suggestions:

• Lay your Spicy Black Bean and Quinoa Burger on a whole grain bun, complemented by fresh lettuce, tomatoes, and onions.
• Pair the burger with a side of sweet potato fries or a fresh garden salad to keep things light.
• For an extra kick, drizzle with a little hot sauce or add a slice of jalapeño on top.

Now, you’re ready to take a bite out of this culinary masterpiece. With each bite of your Spicy Black Bean and Quinoa Burger, you’re not only treating your taste buds but also fueling your body with a hearty, health-packed meal. So, why wait? Get your ingredients and let’s make the magic happen in your kitchen. AH7 wishes you a delightful, healthy eating experience!

SPICY BLACK BEAN AND QUINOA BURGER

SUMMARY Looking to impress your friends or just spoil yourself with a delicious, nutritious meal? Dive right into the Spicy Black Bean and Quinoa Burger. This mouth-watering treat isn’t just bursting with flavor; it’s packed with health benefits, perfect for those following a clean-eating lifestyle. Now, let’s jump right in and get cooking!

5 from 1 vote

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Prep Time: 20 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 30 minutes minutes

Nutritions

Nutrition Facts

SPICY BLACK BEAN AND QUINOA BURGER

Amount per Serving

Calories

230

% Daily Value*

Fat

 

7

g

11

%

Saturated Fat

 

1

g

6

%

Cholesterol

 

45

mg

15

%

Sodium

 

340

mg

15

%

Carbohydrates

 

35

g

12

%

Fiber

 

8

g

33

%

Sugar

 

1

g

1

%

Protein

 

8

g

16

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Black beans: 1 cup 240 mL
• Cooked quinoa: ½ cup 120 mL
• Fresh cilantro chopped: ¼ cup (60 mL)
• Garlic cloves minced: 2
• Ground cumin: 1 teaspoon 5 mL
• Chili powder: 1 teaspoon 5 mL
• Salt: ½ teaspoon 2.5 mL
• Pepper: ¼ teaspoon 1.25 mL
• Egg: 1
• Whole grain breadcrumbs: ½ cup 120 mL
• Olive oil: 2 tablespoons 30 mL

Instructions

• In a large bowl, mash the black beans using a fork or potato masher, leaving some chunks for texture.
• Mix in the cooked quinoa to your mashed beans.
• Toss in minced garlic, chopped cilantro, cumin, chili powder, salt, and pepper.
• Beat the egg lightly in a separate bowl and add it to the mix.
• Gradually fold in the breadcrumbs until the mixture holds together.
• Shape the mixture into four equal-sized burger patties.
• Heat olive oil in a skillet over medium-high heat.
• Place the patties in the skillet. Cook for 5 minutes on each side or until they have a golden-brown crust.
• Remove the Spicy Black Bean and Quinoa Burger patties from the skillet and place them on a plate lined with paper towels to absorb any excess oil.

Notes

EXPERT TIPS:

 

For a crispier burger, consider toasting your burger buns before serving. If you find the mixture too wet, just add more breadcrumbs, a tablespoon at a time. Customize your Spicy Black Bean and Quinoa Burger by adding toppings like avocado slices, lettuce, or a spicy mayo sauce.

 

SERVING SUGGESTIONS:

 

Lay your Spicy Black Bean and Quinoa Burger on a whole grain bun, complemented by fresh lettuce, tomatoes, and onions. Pair the burger with a side of sweet potato fries or a fresh garden salad to keep things light. For an extra kick, drizzle with a little hot sauce or add a slice of jalapeño on top.