Would you believe anyone who told you that the one thing that could save you time, money, and calories was a burger?
Probably not—especially if that burger also happened not to include any meat. But once your apartment fills with the aroma of these hearty, healthy, flavorful burgers, the truth can’t be denied. You really can knock out three New Year’s Resolutions at once, all thanks to a little quinoa and black beans.
Photo by Sally Zhang
Photo by Sally Zhang
By now we’re all probably tired of hearing about the amazing quinoa, but its virtues are worth rehashing: it’s simple to cook in large volumes and save for later, it can be incorporated into endless recipes, and not to mention, it’s an incredibly healthy (and gluten-free!) way to get in your grains, fiber, minerals and protein. It’s also perfect for vegetarians or those trying to cut back on meat. Paired with black beans and chopped veggies, each patty takes on a satisfying crispy texture that’s a welcome break from typical quinoa salad concoctions and might even turn you off from hamburgers for good.
This recipe makes about 5 servings, which you can freeze and reheat later for a quick healthy dinner. Or, scramble up the leftover mixture and use as a meat substitute in any number of recipes.
Prep time: 20 minutes Cook time: 25 minutes Total time: 45 minutes
Servings: Approximately 5 burgers
Ingredients: 1 cup quinoa, uncooked 2 cups water 1 15 oz. can black beans, drained 2 tablespoons finely chopped red onion 2 tablespoons slivered red onion ¼ cup finely chopped carrots 1 clove garlic, minced ½ cup whole wheat breadcrumbs ½ tablespoon paprika ½ teaspoon salt 1 egg 3 tablespoons olive oil 2 slices bread 2 tablespoons hummus or other condiments Lettuce, tomatoes, etc. for topping
Directions: 1. Using a colander with the finest holes you can find, rinse quinoa to remove the bitter outer coating or “saponins” from the grains.
2. Bring quinoa and water to a boil over high heat, then reduce heat and simmer for 15 minutes until water is mostly absorbed and quinoa is cooked. Fluff quinoa with a fork.
3. While quinoa cooks, chop onions and carrots, and mince garlic.
Photo by Sally Zhang
Photo by Sally Zhang
4. Heat slivered red onion in a small pan over medium heat. Drizzle with olive oil, sprinkle with salt, and cook until caramelized, or about 15 minutes, tossing occasionally.
Photo by Sally Zhang
5. Mash black beans with a fork until a slightly chunky paste forms.
Photo by Sally Zhang
6. Mix cooked quinoa, mashed beans, chopped raw onion, carrots, garlic, breadcrumbs, and seasoning in a large bowl. Mix in egg.
Photo by Sally Zhang
7. Heat olive oil in a large skillet while forming mixture into patties. Once oil is hot, place patties in pan and cook until crispy, or about 5 minutes on each side.
Photo by Sally Zhang
8. Spread hummus or other condiments on toasted bread. Top with burgers and caramelized onions, as well as fresh greens and any other toppings. Enjoy!
Photo by Sally Zhang