Last night I really wanted a burger. You know… a big, fat, juicy, cheesy burger. But alas, during my feast of healthy foodie documentaries last week I watched one, “Vegucated”, that turned me off (and a bit green, no pun intended) from eating mass produced meat. I didn’t learn anything new (I’d seen it all before), but somehow over time I didn’t so much forget, as become lazy.
Being on a whole foods kick means getting creative and making burgers in a totally new and different way. I made black bean and quinoa burgers, and let me just say… Yum! Are you ready?
1 can black beans
2 1/2 – 3 cups cooked tri-color quinoa
Lime juice, freshly squeezed
Red bell pepper
Cracked red pepper
Coarse sea salt
1 egg (optional)
Sauté onion, garlic, red bell pepper, and cracked red pepper in a little olive oil. Set aside to cool.
Rinse your canned beans very well to reduce your sodium intake as most have about 4x the sodium content you need – sodium should be 1:1 or less to calories.
In a bowl (using a hand-held) or in a food processor combine black beans, cilantro, lime juice, herbs and spices, and cooled sauté mix. Process until a little chunky (not completely puréed). Form into patties (6-8) and place in fridge to cool.
After about 10-15 minutes remove patties from fridge and lightly cover in breadcrumbs. (I like to either make my own or buy plain breadcrumbs and season them myself.) Heat a little olive oil in a frying pan and cook for about 3 minutes on each side, or until nicely browned.
Serve warm with fresh avocado, hot sauce, or your favorite sides.
End result: Delish! (Yup, even the boyfriend thought so.)
A few things to keep in mind:
1. Without the egg as a binder the burgers were a bit crumbly. Next time I would use the egg (I have found a local farmer who raises her hens as I would raise mine if I could actually raise my own).
2. When you think you have enough seasoning, add more. The beans, quinoa, and breadcrumbs are quite bland alone and take quite a bit to flavor.
3. And finally, get creative; next time I will be adding jalapeños.
Here’s to your health and wellness.