Ingredients
- 1 can Black Beans Rinsed and drained
- ½ cup Red Quinoa
- 1 cup Water
- ½ cup Bread Crumbs Whole wheat
- ½ cup Oats Quick
- ¾ cup Cheddar Cheese Reduced fat, shredded
- ¼ cup Yellow Bell Pepper Minced
- ¼ cup Onion Minced
- 2 Garlic Cloves Large
- 1½ teaspoon Ground Cumin
- 1 teaspoon Salt
- ½ teaspoon Ground Black Pepper
- 2 teaspoon Oregano Dried
- 1 Egg
- 3 Tablespoon Olive Oil
Equipment
- Saucepan with Lid
- Mixing Bowl
- Skillet
- Stovetop
Instructions
- Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15-20 minutes.
- Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
- Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, pepper, cheese, and egg into the black beans using your hands.
- Form the black bean mixture into 6 patties.
- Heat the olive oil in a large skillet.
- Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.
Notes
- Patties can also be baked in a 400°F oven for 20-30 minutes.
Nutrition
Nutrition Facts
Red Quinoa Black Bean Burger
Amount per Serving
Calories
299
Calories from Fat 126
% Daily Value*
Fat
14
g
22
%
Saturated Fat
4
g
25
%
Trans Fat
1
g
Cholesterol
42
mg
14
%
Sodium
539
mg
23
%
Potassium
322
mg
9
%
Carbohydrates
33
g
11
%
Fiber
7
g
29
%
Sugar
1
g
1
%
Protein
12
g
24
%
Vitamin A
217
IU
4
%
Vitamin C
14
mg
17
%
Calcium
149
mg
15
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Black Beans, Bread Crumbs, Cheddar Cheese, Cumin, Eggs, Garlic, Ground Pepper, Oats, Olive Oil, Onion, Oregano, Quinoa, Salt, Vegetarian, Yellow Bell Pepper