A Very Veggie Black Bean Quinoa Burger

Veggie Black Bean Quinoa Burger

A veggie burger is a great meatless alternative for summer days, but they can sometimes be loaded with breading, fillers and oil and actually be less healthy than other burger options. This version is made with good-for-you ingredients and is held together with red quinoa – a tasty whole grain. Fill up with protein, fiber and a handful of vitamins from this lightened-up veggie black bean quinoa burger!

IMG_1314

Ingredients (serves 8):

1 C red quinoa, dry

1 zucchini, sliced and sliced again into quarters

1/2 C chopped white button mushrooms

1 small onion, chopped

1 can (15 oz) black beans (*Note: Try to find a “No Salt Added” variety and drain beans under water in a colander.)

1 large garlic clove, minced

1.5 Tbsp olive or canola oil

1/2 tsp cayenne pepper

1/2 tsp ground black pepper

1 tsp salt

1/2 tsp garlic powder

Nonstick vegetable oil cooking spray

IMG_1305Directions:

1. Cook quinoa according to box directions (you will likely need 2 C tap water to boil with the quinoa). Once quinoa is ready, set aside 3/4 C (cooked) for this recipe. Store remaining quinoa in an airtight container and use leftovers within a few days (quinoa is great in salads, as a side dish or combine it with sautéed veggies or fruit!)

2. Warm oil in medium pan (it helps to have one with sides, since it will get full) over medium heat.

3. Add onions to pan and cook 2-3 minutes. Add mushrooms and zucchini and cook another 5 minutes.

4. Add garlic, 1 C black beans and spices to pan. Cook another 5 minutes, stirring occasionally.

5. Preheat oven to 375 degrees Fahrenheit.

6. Place veggies in food processor. Add 1/2 C quinoa. Process mixture until pureed, about 15-30 seconds. Add mixture to large bowl and fold in remaining quinoa (for this recipe) and black beans.

7. Spray two 9 x 13 inch casserole dish with nonstick vegetable oil cooking spray. Take 1/4 C dry measuring cup and scoop mixture into hands, forming balls and pressing down to form patties. You should be able to fit about 4 patties in each dish.

8. Bake patties 15-20 minutes on each side, until the outside is browned and crispy. Serve over bed of greens or a bun and enjoy!

The Goods: What’s Inside?

I put my burger on a bed of greens with tomato, cucumber and pepper - just  top with patty and dressing!

I put my burger on a bed of greens with tomato, cucumber and pepper – just top with patty and dressing!

Nutritional Analysis Per Serving (1 serving = 1 patty)

Calories 165 calories, Total Fat 4 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 25 g, Fiber 5 g, Protein 7 g, Sodium 301 mg, Calcium 43 mg

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s