Quinoa Black Bean Burgers

Quinoa Black Bean Burgers

Serves 6

Calories 171

Protein 8 g

Carbs 24 g

Fiber 9 g

Sugars 3 g

Sodium 1360 mg

Fat 5 g

Saturated 1g

Ingredients:

· ½ cup Vidalia onion diced

· ¼ cup jalapeno diced

· ¼ bell pepper red and/or green diced

· ½ teaspoon olive oil

· ½ teaspoon cumin

· 1 cup fine chopped kale

· 1 clove garlic, minced

· ½ cup cooked quinoa

· 1½ cups “no sodium added” black beans drained

· ¼ cup grated parmesan cheese

· ½ cup whole wheat breadcrumbs

· Salt and pepper to taste

Instructions:

1. Cook quinoa as package instructions indicate. Use chicken or veggie broth as liquid and set aside to cool.

2. Sauté onion, peppers, cumin and kale in olive oil over medium/ high heat for a couple minutes until onions are translucent.

3. Drain the beans and mash coarsely in a bowl with a fork. Add cooked quinoa and vegetables and mix.

4. Stir in cheese, egg, salt/pepper and breadcrumbs. Stir till mixture is stiff enough to form patties. Add more breadcrumbs or egg until desired consistency is reached.

5. Shape into 6 patties and coat with breadcrumbs.

6. Fry in light oil on a skillet for 3 minutes on each side.

7. Patties form best if the mixture is cooled in advance.