PHOTO: MELISSA DANCHAK

Recipe of the Week: Quinoa and Black Bean Burgers with Smoky Avocado Spread

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Alternatives to beef burgers are popping up at all the trendy restaurants. From turkey to fish or quinoa to beans, there are a ton of substitutes for the good old beef burger – and they’re downright delicious.

While black beans many not your first choice as a replacement for beef, they can be seasoned to taste almost like the real thing. They also contain a whopping 16 grams of protein and 13 grams of fibre per cup! Since most men and women don’t regularly meet their fibre requirements, substituting a bean burger is an easy way to up your intake of fiber while cutting back on saturated fat. This recipe also includes quinoa for a filling, hearty patty.

Enjoy! And leave your comments below!

Source: Canadian Nutrient File

 

Quinoa & black bean burger with a smoky avocado spread

From What’s Cooking Good Looking

 

Skill level: easy

Prep time: 20 minutes

Cook time: 35 minutes

Servings: 5-6 burgers

 

Ingredients

For the black bean and quinoa burgers:

  • 2 cups of cooked quinoa
  • 2 cups of canned black beans (remember to rinse thoroughly)
  • 1/2 teaspoon of turmeric
  • 1/4 teaspoon of cumin
  • 2 cloves of garlic, minced
  • Olive oil
  • Toasted whole grain buns for serving 

For the smoky avocado spread:

  • 1 ripe avocado
  • 1 plum tomato, seeds removed and diced
  • 1/4 teaspoon of smoked paprika
  • 1/4 teaspoon of crushed red pepper (optional)

Directions

Make Burgers:

  1. Cooking your quinoa according to package instructions. Set aside to cool.
  2. In a large bowl, combine the black beans, turmeric, cumin, garlic, and a pinch of salt and pepper. When the ingredients are well combined (mashed), add in the quinoa and combine.  Adjust the seasoning if necessary.  
  3. Form the mixture into patties. Depending on how big or small you make them, you should get around 5-7 patties.  Transfer the patties to a plate, cover and refrigerate while you are preparing your avocado spread or until you are ready to use (they will keep for about 3-4 days). 
  4. In a large non-stick frying pan, heat the olive oil over medium heat. Add the cakes (maybe 3-4 at a time depending on the size of your pan) turning over once it has browned (about 5-7 minutes per side). 

Make Avocado Spread:

  1. In a bowl, mash the avocado until it is smooth. Add in the tomato, smoked paprika, red pepper (if using), season with salt and pepper and combine. 

Serve: immediately on a toasted bun, or bread with the avocado spread.  

 

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