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.
- 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
- 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.
- 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.
- Transfer the mushroom mixture to a food processor and blend for 1-2 minutes, until very smooth, scrape down the sides as needed.
- 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.
- 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.
- 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.
- Serve hot on a low-carb bun or lettuce wrap.
- 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.
- 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
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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