Black Bean & Quinoa Veggie Burgers

These flavorful plant-based burgers are packed with plenty of protein and fiber to keep you feeling full and satisfied.




Ingredients
Patties:
½ cup quinoa
1 teaspoon olive oil
1 small red onion, chopped (about 1 cup)
3 cloves garlic, minced
Kosher salt
2 cans black beans (15.5 oz each), drained and rinsed
2 tablespoons tomato paste
1 large egg or flax egg*
⅔ cup cooked corn
¼ cup chopped cilantro
1 tablespoon minced chipotles in adobo
1 ½ teaspoons ground cumin
1 teaspoon kosher salt
1 cup rolled oats, ground into crumbs
Cilantro Yogurt Sauce:
1 cup reduced fat or nonfat Greek yogurt
2 teaspoons minced chipotles in adobo + 1 teaspoon adobo sauce from the can
2 tablespoons chopped cilantro
2 teaspoons lime juice
1 teaspoon honey
Other:
8 multigrain hamburger rolls lightly toasted
Avocado slices, tomatoes and cilantro leaves for topping (optional)
Instructions
Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat.
Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Sauté until onions are softened, 5-6 minutes. Place the mixture in a large bowl. Add approximately 1½ cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms.
Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin and salt. Stir in the cooked quinoa and ground oats until evenly distributed.

full instruction : thefoodiephysician.com

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