Black Bean and Quinoa Veggie Burgers
As typically happens at the end of the holiday season, I swear I'm going to die if I see another piece of candy. UGH!!! I make all sorts of promises to eat more healthfully and I start researching for new and tasty recipes.
We have seriously cut back our meat consumption in this house. We've done so for a number of reasons:
1. It's less expensive.
2. In doing some research, the DASH and Mediterranean Diets are long-term ways of eating that have some lovely health benefits and both focus more on the eating of lean meats and fish and only a couple of times a week.
3. It's less expensive.
4. I begin to worry about sustainability of the earth's resources when so many are consumed in the production of meat.
and,
5. It's less expensive. ;oP
We have seriously cut back our meat consumption in this house. We've done so for a number of reasons:
1. It's less expensive.
2. In doing some research, the DASH and Mediterranean Diets are long-term ways of eating that have some lovely health benefits and both focus more on the eating of lean meats and fish and only a couple of times a week.
3. It's less expensive.
4. I begin to worry about sustainability of the earth's resources when so many are consumed in the production of meat.
and,
5. It's less expensive. ;oP
We already eat a fair amount of beans and whole grains and quinoa and fruits and veggies (more so in the summer, it's truly a struggle for me to get them in during winter) and continuing to cut back our meat consumption made sense.
To that end, we searched out recipes. I've been poring over recipe books and B searched Pinterest and we found this recipe. We both agreed it sounded utterly delightful and decided to try it out.
I cooked the quinoa and put it in the fridge to chill while I proceeded with the rest of the recipe. I chopped, minced, smashed, mashed and stirred. I put it all together (I decided to double the recipe and have veggie burgers in the freezer--see, I had high hopes for this recipe), patted the burger out, opened the fridge to let them chill for a couple of hours and...
...found the bowl of quinoa I had put in to chill.
Crap. Crappity crap crap crap.
Only I didn't say crap. I said something far less kosher or polite, a word we all promised we wouldn't say when Bean said it the other day (appropriately, I might add *cringe*). I said the "S" dash dash dash word. And it wasn't "spoot". :oS
To that end, we searched out recipes. I've been poring over recipe books and B searched Pinterest and we found this recipe. We both agreed it sounded utterly delightful and decided to try it out.
I cooked the quinoa and put it in the fridge to chill while I proceeded with the rest of the recipe. I chopped, minced, smashed, mashed and stirred. I put it all together (I decided to double the recipe and have veggie burgers in the freezer--see, I had high hopes for this recipe), patted the burger out, opened the fridge to let them chill for a couple of hours and...
...found the bowl of quinoa I had put in to chill.
Crap. Crappity crap crap crap.
Only I didn't say crap. I said something far less kosher or polite, a word we all promised we wouldn't say when Bean said it the other day (appropriately, I might add *cringe*). I said the "S" dash dash dash word. And it wasn't "spoot". :oS
I plopped all my beautiful, neatly patted out burgers into the mixing bowl, added in the quinoa and set to work patting all over again.
ARGH!!!!
How like me to leave out the quinoa in Black Bean and QUINOA burgers. *eye roll* Oy.
I cooked them in a skillet with a bit of olive oil and served them on buns. We were fresh out of Greek yogurt (bad shopping on my part) so we served them with a little mustard (Dijon would have been better) and some mayo.
They were, in a word, delightful. They have a tiny bit of heat from the minced chipotle in adobo, they are spicy (not in a hot way, but a flavorful way), and they are definitely going to happen often around these parts. :o)
Black Bean and Quinoa Burgers
"Patties:
½ cup dry quinoa
1 tsp olive oil
1/2 red onion, chopped
3 cloves garlic, minced
1/2 tsp Kosher salt, divided
1 (15 oz) can black beans, drained and rinsed
2 Tbsp tomato paste
1 large egg
2/3 cup frozen corn
1/2 cup cilantro, chopped
1 chipotle in adobo, minced
2 tsp ground cumin
1/2 cup rolled oats
1/4 cup oat flour
Yogurt Sauce:
½ cup plain fat-free Greek yogurt
1 Tbsp honey
1 Tbsp Dijon mustard
Directions:
Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat and bring to a boil. Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time.
Heat the oil in a small pan over medium heat and add the onion and garlic. Add 1/4 teaspoon salt and sauté until onions are softened, 5-6 minutes. Place the mixture into a large bowl. Add black beans to the bowl and using a potato masher or fork, mash together until a pasty mixture forms.
Stir in the tomato paste, egg, corn, cilantro, chipotles, cumin and remaining 1/4 teaspoon salt. Stir in the cooked quinoa, oats, and oat flour until well mixed. 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.
To make the yogurt sauce, stir the yogurt, honey and mustard together in a small bowl.
When ready to eat, preheat the oven to 400 F or heat a griddle to medium-high heat. If baking, 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. Carefully flip the over and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden. Serve patties with the yogurt sauce.
Yield: 6 burgers with 1 1/2 tablespoons yogurt sauce (nutrition information excludes bun)
Nutrition Information (per burger): 236 calories; 4.3 g. fat; 31 mg. cholesterol; 418 mg. sodium; 38.7 g. carbohydrate; 7.2 g. fiber; 11.3 g. protein"
From Prevention RD.
A few notes/tips (from me):
*I doubled the recipe. It's just as easy to make one batch as two with this. I put the leftover burgers in gallon sized zipper freezer bags, four to a bag.
*Be sure to thoroughly rinse and dry (I sometimes get the drying part done...) your quinoa before cooking it. If you don't, it leaves a rather bitter/dirty taste behind.
*I have found quinoa cooks up best with a 1:1.5 ratio--1 cup of dry, uncooked quinoa to 1.5 cups liquid. You can cook quinoa in water, coconut milk, chicken/beef/veggie stock, etc. Cooked 1:1.5, it comes out just a bit fluffier and less sticky than if you do 1:2.
*I'll often cook 2 cups of dry quinoa and set half aside for another meal. Quinoa makes a wonderful salad base. If you sautee some minced shallot in olive oil and then add the dry quinoa and toast it, and then add your liquid, it makes for a delightful savory base.
*I've found Costco to have the best price for quinoa, although I can't get there as often as I like so we'll get the white and tri-colored quinoa from TJ's.
*We've been using quinoa in place of rice in many of our meals of late and it's lovely. Truly! It adds a nutty pop of flavor, and it's filling and chockablock full of protein.
Do YOU have any tips/tricks to share? :o)
**************************
Sparklies:
1. We had a lovely two hour delay this morning due to the ice that is currently coating any non-asphalt/brick/concrete surface. It's absolutely beautiful and treacherous. :oS
2. We're doing a one-pan Mexican quinoa tonight. I'll let you know how it turns out!
3. I picked up the Wen haircare products (incredible come-on offer that had me paying less for a slew of delightful products than I would for the product I was soon to be out of) and my hair feels so GOOD today!
4. Lip balm and gloves. Seriously.
5. A garage in which to park my car. I had to do ZERO scraping/hacking at ice. It was pretty darn thick and it wasn't on my van. ;oP B on the other hand...I felt really sorry for him. :o(
No milestones.
ARGH!!!!
How like me to leave out the quinoa in Black Bean and QUINOA burgers. *eye roll* Oy.
I cooked them in a skillet with a bit of olive oil and served them on buns. We were fresh out of Greek yogurt (bad shopping on my part) so we served them with a little mustard (Dijon would have been better) and some mayo.
They were, in a word, delightful. They have a tiny bit of heat from the minced chipotle in adobo, they are spicy (not in a hot way, but a flavorful way), and they are definitely going to happen often around these parts. :o)
Black Bean and Quinoa Burgers
"Patties:
½ cup dry quinoa
1 tsp olive oil
1/2 red onion, chopped
3 cloves garlic, minced
1/2 tsp Kosher salt, divided
1 (15 oz) can black beans, drained and rinsed
2 Tbsp tomato paste
1 large egg
2/3 cup frozen corn
1/2 cup cilantro, chopped
1 chipotle in adobo, minced
2 tsp ground cumin
1/2 cup rolled oats
1/4 cup oat flour
Yogurt Sauce:
½ cup plain fat-free Greek yogurt
1 Tbsp honey
1 Tbsp Dijon mustard
Directions:
Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat and bring to a boil. Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time.
Heat the oil in a small pan over medium heat and add the onion and garlic. Add 1/4 teaspoon salt and sauté until onions are softened, 5-6 minutes. Place the mixture into a large bowl. Add black beans to the bowl and using a potato masher or fork, mash together until a pasty mixture forms.
Stir in the tomato paste, egg, corn, cilantro, chipotles, cumin and remaining 1/4 teaspoon salt. Stir in the cooked quinoa, oats, and oat flour until well mixed. 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.
To make the yogurt sauce, stir the yogurt, honey and mustard together in a small bowl.
When ready to eat, preheat the oven to 400 F or heat a griddle to medium-high heat. If baking, 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. Carefully flip the over and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden. Serve patties with the yogurt sauce.
Yield: 6 burgers with 1 1/2 tablespoons yogurt sauce (nutrition information excludes bun)
Nutrition Information (per burger): 236 calories; 4.3 g. fat; 31 mg. cholesterol; 418 mg. sodium; 38.7 g. carbohydrate; 7.2 g. fiber; 11.3 g. protein"
From Prevention RD.
A few notes/tips (from me):
*I doubled the recipe. It's just as easy to make one batch as two with this. I put the leftover burgers in gallon sized zipper freezer bags, four to a bag.
*Be sure to thoroughly rinse and dry (I sometimes get the drying part done...) your quinoa before cooking it. If you don't, it leaves a rather bitter/dirty taste behind.
*I have found quinoa cooks up best with a 1:1.5 ratio--1 cup of dry, uncooked quinoa to 1.5 cups liquid. You can cook quinoa in water, coconut milk, chicken/beef/veggie stock, etc. Cooked 1:1.5, it comes out just a bit fluffier and less sticky than if you do 1:2.
*I'll often cook 2 cups of dry quinoa and set half aside for another meal. Quinoa makes a wonderful salad base. If you sautee some minced shallot in olive oil and then add the dry quinoa and toast it, and then add your liquid, it makes for a delightful savory base.
*I've found Costco to have the best price for quinoa, although I can't get there as often as I like so we'll get the white and tri-colored quinoa from TJ's.
*We've been using quinoa in place of rice in many of our meals of late and it's lovely. Truly! It adds a nutty pop of flavor, and it's filling and chockablock full of protein.
Do YOU have any tips/tricks to share? :o)
**************************
Sparklies:
1. We had a lovely two hour delay this morning due to the ice that is currently coating any non-asphalt/brick/concrete surface. It's absolutely beautiful and treacherous. :oS
2. We're doing a one-pan Mexican quinoa tonight. I'll let you know how it turns out!
3. I picked up the Wen haircare products (incredible come-on offer that had me paying less for a slew of delightful products than I would for the product I was soon to be out of) and my hair feels so GOOD today!
4. Lip balm and gloves. Seriously.
5. A garage in which to park my car. I had to do ZERO scraping/hacking at ice. It was pretty darn thick and it wasn't on my van. ;oP B on the other hand...I felt really sorry for him. :o(
No milestones.
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