Black Bean Quinoa Veggie Burger
Beans are one of the very best foods you can possibly eat. They’re rich in fiber (especially insoluble fiber which keeps things moving along through your digestive tract), regulate blood sugar and can protect against heart disease.
Beans are also the most economical protein you can buy. Even organic beans are inexpensive compared to organic meat and poultry. So stock up when you see a sale. Dried beans keep up to two years in the pantry. Cooked beans can be frozen for up to three months.
Here is a super-hearty and satisfying way to use up those cooked beans you put in your freezer or those canned beans in your pantry and also any leftover cooked quinoa you may have. These protein-packed veggie burgers are super-hearty, satisfying and can be enjoyed on FMD Phase 1, Phase 3 and the D-Burn!
If you need help determining if you’re a D-Burn, I-Burn or H-Burn, take The Burn Quiz.
Phase 1, Phase 3, D-Burn | Serves 6
Prep time: 20 minutes | Total time: 40 minutes
INGREDIENTS
- 1 teaspoon olive oil
- 1 small red onion, chopped
- 3 cloves garlic, minced
- Sea salt
- 2 15-ounce cans black beans, rinsed and drained
- 2 tablespoons tomato paste
- 1 large egg
- 2/3 cup chopped red bell pepper
- 1/4 cup chopped cilantro
- 1 1/2 teaspoons ground cumin
- 1/4 teaspoon chipotle powder
- 2 cups cooked quinoa
- 1 cup rolled oats, ground into crumbs
DIRECTIONS
- Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add approximately 1 1/2 cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty, mixture forms. Stir in the remaining beans along with the tomato paste, egg, bell pepper, cilantro, cumin, chipotle powder, and 1/2 teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.
- Form the mixture into six equal patties, compacting them well with your hands as you form them. Place the patties on a parchment-lined baking sheet, cover them with plastic wrap, and refrigerate for at least a few hours or overnight.
- When ready to eat, remove the sheet from the fridge, and preheat the oven to 400 degrees. Bake 10 to 12 minutes, until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. You can also fry the patties in a pan with a small amount of oil. Serve patties with toppings of your choice.
Phase 1 — Sauté in water and use egg whites instead of a whole egg, and serve with an extra half-grain serving.
Phase 3 - serve with avocado or your favorite healthy fat.
D-Burn — use all quinoa instead of oats.
Vegans can always use a flax egg — 1 tablespoon flaxseed meal plus 2 1/2 tablespoons water.
Beans are one of the very best foods you can possibly eat. They’re rich in fiber (especially insoluble fiber which keeps things moving along through your digestive tract), regulate blood sugar and can protect against heart disease.
Beans are also the most economical protein you can buy. Even organic beans are inexpensive compared to organic meat and poultry. So stock up when you see a sale. Dried beans keep up to two years in the pantry. Cooked beans can be frozen for up to three months.
Here is a super-hearty and satisfying way to use up those cooked beans you put in your freezer or those canned beans in your pantry and also any leftover cooked quinoa you may have. These protein-packed veggie burgers are super-hearty, satisfying and can be enjoyed on FMD Phase 1, Phase 3 and the D-Burn!
If you need help determining if you’re a D-Burn, I-Burn or H-Burn, take The Burn Quiz.
Phase 1, Phase 3, D-Burn | Serves 6
Prep time: 20 minutes | Total time: 40 minutes
INGREDIENTS
- 1 teaspoon olive oil
- 1 small red onion, chopped
- 3 cloves garlic, minced
- Sea salt
- 2 15-ounce cans black beans, rinsed and drained
- 2 tablespoons tomato paste
- 1 large egg
- 2/3 cup chopped red bell pepper
- 1/4 cup chopped cilantro
- 1 1/2 teaspoons ground cumin
- 1/4 teaspoon chipotle powder
- 2 cups cooked quinoa
- 1 cup rolled oats, ground into crumbs
DIRECTIONS
- Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add approximately 1 1/2 cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty, mixture forms. Stir in the remaining beans along with the tomato paste, egg, bell pepper, cilantro, cumin, chipotle powder, and 1/2 teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.
- Form the mixture into six equal patties, compacting them well with your hands as you form them. Place the patties on a parchment-lined baking sheet, cover them with plastic wrap, and refrigerate for at least a few hours or overnight.
- When ready to eat, remove the sheet from the fridge, and preheat the oven to 400 degrees. Bake 10 to 12 minutes, until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. You can also fry the patties in a pan with a small amount of oil. Serve patties with toppings of your choice.
Phase 1 — Sauté in water and use egg whites instead of a whole egg, and serve with an extra half-grain serving.
Phase 3 - serve with avocado or your favorite healthy fat.
D-Burn — use all quinoa instead of oats.
Vegans can always use a flax egg — 1 tablespoon flaxseed meal plus 2 1/2 tablespoons water.
