Enjoy these healthy and delicious burgers with friends and family.
Ingredients:
½ cup water
¼ cup quinoa
¼ tsp. salt
1 ½ tbsp. olive oil
½ cup red onion
1 garlic clove, minced
2 ½ cup pinto beans, well drained
1 tsp. paprika
½ tsp. cumin
3 tbsp. fresh cilantro, chopped
3 tbsp. cornmeal, plus 1/3 cup for coating burgers
¼ tsp. ground pepper
6 whole wheat hamburger buns, toasted
6 lettuce leaves
6 tomato slices
Guacamole ingredients:
1 avocado, ripe
¼ tsp. salt
2 tbsp. cilantro, finely chopped
1 tbsp. lemon juice
1 tsp. red onion, finely chopped
1/8 tsp. cayenne pepper
1/8 tsp. salt
Directions:
1. Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.
2. Heat 1 tablespoon oil in a medium skillet over medium heat. Add onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, salt and pepper; stir to combine.
3. Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.
4. To prepare guacamole: Mash avocado with a potato masher or fork. Stir in cilantro, lemon juice, onion, garlic, cayenne and salt.
5. Preheat oven to 200°F. 6. Heat oil in a large cast-iron (or similar heavy) skillet over mediumhigh heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.
Nutritional Facts Serv. Size: 1 burger, Amount Per Serving: Calories 360, Fat Cal. 90, Total Fat 10g (15% DV), Sat. Fat 1.5g (8% DV) Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 380mg (16% DV), Total Carb. 58g (19% DV), Dietary Fiber 13g (52% DV), Sugars 6g, Protein 13g, Vitamin A (10% DV), Vitamin C (15% DV), Calcium (10% DV), Iron (20% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.
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