Monday, June 4, 2012

Meatless Monday--Black Bean, Quinoa, & Oat Burgers

I have to give Andy credit for this recipe. He saw it in his Men's Health magazine and suggested we try it out. I am so glad we did. These "burgers" are so good! And so easy. Messy, but easy.
You make a base of black beans, quinoa, and oats, but then you can add your own fillings and flavors. They provided 3 different options: Southwest Burgers, Curry Burgers, or Asian Burgers. Of course, we went with the Southwest for our first try.

Step 1: Combine the base ingredients

2/3 cup cooked quinoa
1 3/4 cup canned black beans, rinsed and drained
2/3 cup rolled oats (not quick-cooking)

Step 2: Assemble your flavorings

Southwest Burger
3 Tbsp barbecue sauce
1 Tbsp Worcestershire sauce
2 Tbsp chopped pickled jalapenos
1 Tbsp smoked paprika
1 Tbsp chili powder
1 tsp ground cumin

Curry Burger
3 Tbsp mango chutney
2 Tbsp yellow curry powder
1/4 tsp kosher salt

Asian Burger
3 Tbsp hoisin sauce
1 tsp ground ginger
1 tsp five-spice powder

Step 3: Prep the burger mixture

Blend your ingredients in a food processor or blender, stopping as needed to scrape the sides, until the mixture is the texture of wet Play-Doh. If it's too thin, add more dry ingredients; i it's too thick, add more flavoring.

Step 4: Press into patties and sear

Set a nonstick skillet over medium heat and add 1 Tbsp olive oil. Transfer the bean mixture to a bowl and wet your hands (this is very important because the bean mixture is quite sticky). Scoop out the bean mixture and press into patties. Slip them carefully into the hot oil, one at a time, until the pan is full but not crowded. Cook the patties until they acquire a crispy crust, about 4 minutes on each side.

We're going to try the Asian Burger, next! I served these burgers with this Tomato, Corn & Avocado Salad

Nutritional Facts Per Serving:
170 calories, 7g protein, 28g carbohydrates, 6g fiber, 4g fat, 150mg sodium

1 comment:

  1. These look so good; I am going to have to make them! Bryan likes to have a meatless meal once in a while (I try to make it once a week). All three versions sound yummy. I just added you to my blog list on the side of my blog. XO