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Guacamole Bean Burgers
Ingredients:
- (1/2 cup) water
- (1/4 cup) quinoa, rinsed
- (3 Tbsp.) extra-virgin olive oil, divided
- (1/2 cup) red onion, chopped
- (1 clove) garlic, minced
- (2 1/2 cups) cooked pinto beans, well drained
- (1 tsp.) smoked paprika
- (1/2 tsp.) ground toasted cumin seeds
- (3 Tbsp.) fresh cilantro, chopped
- (3 Tbsp. plus 1/3 cup) cornmeal
- (1/2 tsp.) salt
- Freshly ground pepper to taste
- (6) whole-wheat hamburger buns, toasted
- (6) lettuce leaves
- (6 slices) tomato
- (1) ripe avocado, peeled and mashed
- (2 Tbsp.) fresh cilantro, finely chopped
- (1 Tbsp.) lemon juice
- (2 tsp.) red onion, finely chopped
- (1 clove) garlic, minced
- (1/8 tsp.) cayenne pepper
- (1/8 tsp.) salt
Preparation Time
About 35 minutes
Cook Time
About 15 minutes
Instructions
- 1Place water in a small saucepan and place over High heat to boil. When boiling, add quinoa. Return to a boil, then reduce heat to low, cover and cook about 10 minutes. Set aside, uncovered.
- 2Place a medium skillet over medium heat. Add 1 Tbsp. oil. When hot, add 1/2 cup onion and garlic. Cook about 3 minutes, stirring often.
- 3Add beans, paprika and ground cumin, mash until smooth and combined. Pour into a large bowl. Mix in quinoa, 3 Tbsp. cilantro, 3 Tbsp. cornmeal, 1/2 tsp. salt and
pepper.
- 4Place 1/3 cup cornmeal in a shallow baking dish. Form bean mixture into 6 even patties, then coat with cornmeal. Place on a baking sheet and chill 20 minutes.
- 5Meanwhile, combine mashed avocado, 2 Tbsp. cilantro, lemon juice, 2 tsp. onion, garlic, cayenne and 1/2 tsp. salt; set aside.
- 6Preheat oven to 200°F. Place a large skillet over medium heat. Add 1 Tbsp. oil. When hot, add half the burgers and cook 4-8 minutes, turning once.
- 7Place on baking sheet and put in oven while you cook the other half of the burgers with the rest of the oil. Top each burger with lettuce, tomato and guacamole and serve!
Nutritional Information
Serving Size: 1 burger
Amount Per Serving:
- Calories 412
- Total Fat 15 g
- Total Carbohydrate 60 g
- Protein 14 g
- Cholesterol 0 mg
- Sodium 502 mg
- Fiber 14 g
Additional Information
Recipe Category: Dinner
Recipe Subcategory: Sandwiches and Burgers
Recipe Ethnicity: Mexican/Southwestern
Dietetic Info:
- Glycemic Index:
- Gluten Free: No
Vegetarian/Allergen Info: N/A
NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.
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Recipe