Wednesday, 29 April 2015 15:20

Black Bean Quinoa Burgers

(Reprinted with permission from Northshore Naturopathic Clinic) www.eatingalive.com
 
½ cup (125 ml) quinoa
¼ cup (50 ml) filtered water 
¼ cup (50 ml) finely chopped onion (about ½ small) 
2 garlic cloves, minced or crushed 
1½ cups (375 ml) cooked back beans, or a 14 Oz (398 ml) can, rinsed and well-drained 
½ cup (125 ml) oats or whole-grain bread crumbs 
3 tablespoons (45 ml) minced fresh cilantro 
1 teaspoon (5 ml) chili powder 
1 teaspoon (5 ml) ground cumin 
½ teaspoon (2 ml) unprocessed sea salt 
coconut oil
 
Wash the quinoa by putting it in a fine-meshed sieve and setting the sieve over a large bowl full of filtered water. Rub it gently between your hands, rinse under cold running water until the water runs clear and then drain it well. 
 
Put the quinoa, ¼ cup of water, onion and garlic in a small saucepan and bring to a boil. Reduce the heat to low, cover and cook for about 15 minutes or until all the water is absorbed. 
 
Allow to cool before combining with the rest of the ingredients. 
In a large bowl, mash the beans really well. Add the oats or bread crumbs, cilantro, chili powder, cumin, sea salt and cooled quinoa mixture. Mix thoroughly and adjust seasonings if desired. Form into 4 burgers, about ¼-inch thick.
 
Place burgers on a plate and put into the freezer for about 20 minutes to firm them up a bit. In a large skillet over medium-low heat, melt enough coconut oil to cover the bottom of the skillet. Add 2 burgers and cook for 3 to 5 minutes per side, until lightly browned. Repeat for the other 2 burgers. Serve with a mixture of mild salsa and plain yogurt or light sour cream. Makes 4 servings.
Published in Dinner