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Black Bean Quinoa Burger with Chipotle Mayo

Ingredients

Untitled

  • 1 cup of canned black beans
  • 1 cup cooked quinoa
  • 2 eggs
  • 1/4 cup of gluten free crumbs, rice or corn crumbs
  • 1/4 avocado
  • 2 Roma tomatoes
  • 1 TBSP olive oil
  • 1 red bell pepper
  • 1 green bell pepper
  • 4 TBSP fresh cilantro
  • 2 TBSP scallions
  • 1/8 tsp chili powder or pinch of cayenne pepper 

Directions

Rinse and drain the black beans. Cook quinoa in a pot or rice cooker with 1 part quinoa to 2 parts water.  Cut/dice tomatoes, peppers, cilantro and scallions.  Add beans, cooked quinoa, breadcrumbs, ¼ sliced avocado, vegetables, herbs, and seasonings together in a large mixing bowl. Beat the egg with a whisk or egg beater. Add egg to the mixture and add breadcrumbs. Form into 3-4 inch burger patties. Place patties in the refrigerator for 10-15 minutes.  Preheat oven to 425 degrees if baking patties. ** for a vegan version, substitute 1 TBSP ground flaxseed + 2.5 TBSPs water instead of 1 egg.
Place patties on a grill or in a glass baking dish in the oven, lightly oil the surface with olive oil.  Bake or grill for 15-20 minutes until browned on each side.  Alternate sides at half time.  Top with avocado slices. Garnish with fresh cilantro. Serve with Chipolte Mayo, and a side of warm quinoa.  Serves 4
 

Chipotle Mayo

 
1/2 cup Hellmans Light mayonnaise 
¼ teaspoon or to taste: chili powder, cayenne pepper
Mix ingredients together and serve with Black bean quinoa burgers
 

Courtesy of:

Ilene Cohen, MS, RDN, CDE, E-RYT 
Registered Dietitian Nutritionist, Certified Diabetes Educator, Yoga Teacher

Nutrition Facts

Serving Size: 1 burger (no mayo)**

Servings Per Recipe: 4

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Amount Per Serving

Calories 316

Total Fat 14 g

Saturated Fat 3 g

Cholesterol 82 mg

Sodium 327 mg
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Total Carbohydrate 44 g
Dietary Fiber 15 g

Protein 14 g

**1 tablspoon of chipotle mayo add another 35 calories, 3.5 g fat, and 1 g carbohydrate.