Photos by Mathew Strauss
The New Year is suddenly upon us, and people everywhere are making new year’s resolutions with the goal of bettering themselves. One of my resolutions is to eat less meat, not only for health reasons, but also to create vegetable-based dishes that my family will enjoy and request frequently.
Burgers are a favorite comfort food for everyone – not just meat eaters. Vegetarians and vegans also enjoy a good burger. Veggie burgers, if done properly, are a perfect way to satisfy everyone including the most sophisticated meat connoisseur. There are endless recipes for creating a succulent veggie patty using a range of healthy ingredients from beets to cauliflower and even mushrooms. My personal favorite is the black bean burger for its Southwest-inspired flavor and compatibility with all kinds of tasty toppings. Try this black bean and quinoa burger recipe, or put your culinary skills to the test and try some of your own variations to make it a “Meatless Monday” starting this week!
Have a happy, healthy and amazing New Year!
Black Bean & Quinoa Veggie Burgers
Ingredients:
Patties
½ cup quinoa
1 cup water
1 teaspoon olive oil
1 small red onion, chopped
3 cloves garlic, minced
Kosher salt
2 cans black beans (15.5 oz each), rinsed and drained
2 tablespoons tomato paste
1 large egg
2/3 cup cooked corn (canned or fresh)
¼ cup chopped cilantro
1 tablespoon minced chipotles in adobo
1½ teaspoons ground cumin
1 cup rolled oats, ground into crumbs (or breadcrumbs)
6 brioche buns
Toppings: sautéed kale, avocado, tomato and goat cheese (or choose your own)
Instructions:
1. Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil and then reduce heat to medium low and cover the pan. Cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat.
2. Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season with a pinch of salt and sauté until onions are softened, 5-6 minutes.
3. Place sautéed onions and garlic into a large bowl. Add about 1½ cans of the black beans to the bowl and, using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms.
4. Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin and ½ teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.
5. Form the mixture into six equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.
6. When ready to eat, preheat the oven to 400ºF. Spray a baking sheet with nonstick cooking spray and place the patties on the sheet. Cook 10-12 minutes until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. Serve patties on the buns with toppings of your choice.
Lucia Schnitzer and her husband, Ken, own Luci’s Healthy Marketplace in Phoenix. The local coffee shop and marketplace opened in 2009 in Lucia’s honor after her successful battle with breast cancer. She successfully manages her career, her growing family (four children), her personal well-being and the countless demands of the day.
