Quinoa Black Bean Burgers

Flavorful black beans, protein-filled quinoa and crunchy corn are spiced up in this savory burger. It delicious and a great budget-friendly meatless option. Use lettuce instead of a bun for an even lower carb meal.

Ingredients

  • 1/2 cup dry quinoa
  • 2 cups water
  • 1 teaspoon olive oil
  • 1 1/2 cups baby bella mushrooms, diced
  • 1 (15oz.) can low-sodium black beans, rinsed and drained
  • 1/2 teaspoon garlic powder
  • 2 teaspoons Montreal Steak Seasoning
  • 1 cup fresh grilled corn kernals (or frozen corn)
  • cooking spray
  • 1/4 tsp salt
  • 6 low-carb hamburger buns

Makes 6

Directions

  1. Preheat oven to 350'F. In a small pot, over high heat, combine 1/2 cup dry quinoa with 1 cup water, bring to a boil then reduce heat and simmer for 15-20 minutes, until quinoa is soft and water is absorbed. Fluff with a fork and set aside.
  2. In a pan over medium-high heat, saute mushrooms in olive oil for about 5 minutes until soft. Add 3/4 cup of the black beans, 3/4 cup of the cooked quinoa, garlic powder, steak seasoning and 1 cup water to the pan, cook for another 12-15 minutes until nearly all the moisture is cooked out.
  3. Transfer the mushroom mixture to a food processor and blend for 1-2 minutes, until very smooth, scrape down the sides as needed.
  4. In a bowl, combine the pureed mixture, remaining 3/4 cup whole black beans, remaining 1 cup cooked quinoa, corn kernals and salt and stir to combine.
  5. Using a 1/2 cup measuring cup, scoop out the mixture and form into patties, place on a baking sheet that's been sprayed with cooking spray. You should get 6-7 patties.
  6. Lightly spray the tops of the patties with cooking spray as well. Bake in 350'F oven for 35-45 minutes, flipping once half-way through, or until they are crispy and hold their shape.
  7. Serve hot on a low-carb bun or lettuce wrap.
  8. Tip: For a firmer textured burger, be sure to cook out most all of the moisture in your mushroom mixture and bake a touch longer if needed.

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Nutrition facts

Per Serving

  • calories: 242
  • calories from fat: 35
  • cholesterol: 0mg
  • dietary fiber: 10.3g
  • potassium: 454mg
  • protein: 15.2g
  • sodium: 471mg
  • sugars: 4.2g
  • total carbohydrates: 41.6g
  • total fat: 3.9g
  • trans fat: 0.0g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.com cannot guarantee a recipe that has been scaled to make a different number of servings from the original.


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