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Quinoa-Black Bean Burgers

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Quinoa-Black Bean Burgers

A nice alternative to meat burgers, these are packed with veggies and are a good source of protein. Suitable for pan frying or grilling.

 

Yield

6 servings

Prep

55 min

Cook

10 min

Ready

65 min
Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
15 ounces black beans
rinsed and drained well
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¼ cup quinoa
rinsed twice and drained
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½ cup vegetable stock
or water
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½ cup bread crumbs
panko
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¼ cup sweet red bell peppers
red, yellow, orange or green, minced
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2 tablespoons sweet vidalia onions
minced
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2 teaspoons cumin
ground
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½ teaspoon kosher salt
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1 teaspoon red hot pepper sauce
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1 large eggs
lightly beaten
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2 1/2 tablespoons olive oil
or vegetable oil
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Ingredients

Amount Measure Ingredient Features
433.5 ml/g black beans
rinsed and drained well
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59 ml quinoa
rinsed twice and drained
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118 ml vegetable stock
or water
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118 ml bread crumbs
panko
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59 ml sweet red bell peppers
red, yellow, orange or green, minced
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3E+1 ml sweet vidalia onions
minced
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1E+1 ml cumin
ground
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2.5 ml kosher salt
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5 ml red hot pepper sauce
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1 large eggs
lightly beaten
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38 ml olive oil
or vegetable oil
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Directions

In a small saucepan, bring quinoa and stock or water to boil. Reduce heat and cover; simmer until quinoa is tender and the liquid is absorbed, about 15 to 20 minutes.

In a medium bowl, rounghly mash the black beans with a fork, leaving some whole, to a paste consistency.

Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce and egg into the black bean paste using your hands; form into 6 uniform patties; refrigerate 30 minutes.

Heat oil in a large skillet(s) or oil hot grill. Cook patties in the hot oil or on the grill until heated through and nicely browned, about 5 minutes on each side.

Serve on hamburger buns with your desired condiments.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 236g (8.3 oz)
Amount per Serving
Calories 22730% from fat
 % Daily Value *
Total Fat 8g 12%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 35mg 12%
Sodium 575mg 24%
Total Carbohydrate 11g 11%
Dietary Fiber 7g 28%
Sugars g
Protein 17g
Vitamin A 1% Vitamin C 12%
Calcium 8% Iron 19%
* based on a 2,000 calorie diet How is this calculated?
 

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