This low spice, Tex/Mex style bean burger is delicious with ketchup, all your burger fixings (the WFPB versions of course!), lettuce, onion and guac. You’ll find the Guacamole recipe RIGHT HERE.
Lucia’s Black Bean Burgers
Servings 10
Calories 125kcal
Ingredients
- ½ c. water
- ¼ c. quinoa rinsed (see note)
- 3 tablespoons veggie broth or water
- 1 cup chopped red onion
- 3 cloves garlic minced
- 2.5 cups cooked black beans well drained (see Simple Beans recipe), mashed
- ½ teaspoon smoked paprika
- 1 teaspoon ground cumin seeds see Tips for using whole cumin seed
- 3 tablespoons chopped fresh cilantro
- ¾ teaspoon salt or to taste
- ⅓ c. ground flax
- ½ c. whole kernel corn canned or frozen
- 3 tablespoons fine grind organic whole grain cornmeal
Instructions
- 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.
- Heat a medium skillet over medium heat. Add 1/2 cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add veggie broth as needed to avoid scorching. Add beans, paprika, and ground cumin. Mash the beans to a smooth paste with a potato masher or fork or food processor and add to pan. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, and ¾ teaspoon salt; stir to combine.
- Form the bean mash into patties with 1/3 cup scoop. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.
- Preheat oven to 350°F.
- Bake until crisp on bottom, then flip and toast the second side.
- Serve the burgers on buns with lettuce, tomato, and the guacamole.
Notes
Serve with –
10 whole-wheat hamburger buns, toasted
10 lettuce leaves
10 tomato slices Tips & Techniques
Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender. Ingredient Note: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets. If you choose to coat the burgers with cornmeal before baking, you will need about 1/3 cup of whole grain fine grind cornmeal. (not included in nutritional breakdown).
10 lettuce leaves
10 tomato slices Tips & Techniques
Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender. Ingredient Note: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets. If you choose to coat the burgers with cornmeal before baking, you will need about 1/3 cup of whole grain fine grind cornmeal. (not included in nutritional breakdown).
Nutrition
Serving: 1burger | Calories: 125kcal | Carbohydrates: 18g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Sodium: 198mg | Potassium: 271mg | Fiber: 6g | Sugar: 1g | Vitamin A: 63IU | Vitamin C: 2mg | Calcium: 40mg | Iron: 2mg
