Spicy Black Bean and Corn Quinoa Burgers
Serve up something new for summer meals with these Black Bean and Corn Quinoa Burgers. The combination of spicy,smoky, and robust flavors will make you forget that they're completely healthy and vegetarian!
- Cook Time: 22 minutes
- Total Time: 22 minutes
- Yield: 6-7 burgers 1x
Ingredients
Scale
- 8 ounces (1 cup) water
- 1 1/4 teaspoons sea salt, divided
- 3 1/8 ounces (1/2 cup) dry quinoa
- 1 teaspoon extra-virgin olive oil
- 3 ounces (2/3 cup) minced white onion (about 1/4 of a large onion)
- 5 cloves garlic, minced
- two 15-ounce cans black beans, rinsed and drained, divided *
- 6 ounces (1 cup) corn (I used canned corn)
- 1/4 ounce (1/4 cup) minced fresh parsley
- 3 tablespoons freshly squeezed lime juice
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1 1/4 teaspoons chile powder
- 1 egg
- 1 1/2 ounces (scant 1/2 cup) rolled oats
- 2 ounces (5/8 cup) oat flour
Instructions
- Place the water, 1/4 teaspoon salt, and quinoa in a small saucepan. Stir together and bring to a boil. Once boiling, reduce heat to low, cover, and cook for about 15 minutes, until the quinoa is puffed up and translucent, with no liquid remaining. Stir briefly and remove from heat. Set aside.
- Warm a small skillet with olive oil over medium heat. Add the onion, garlic, and another 1/4 teaspoon sea salt and sauté for about 5-6 minutes, until the onion is translucent Remove from heat and place in a large bowl.
- Add 13 3/4 ounces (2 1/4 cups) black beans to the bowl and use a potato ricer to mash everything together until the mixture is pasty. Add the remaining black beans (this should be about 4 5/8 ounces or 3/4 cup), corn, parsley, lime juice, tomato paste, cumin, chile powder, and remaining 3/4 teaspoon sea salt, sprinkling the salt and spices evenly overtop when you add them. Stir together until everything is evenly combined. Taste and adjust seasonings if desired. Stir in egg until totally incorporated, and then stir in quinoa, oats, and oat flour until all ingredients are well-combined.
- Line a baking sheet with parchment paper. Divide the patty mixture into 6-7 equal portions and shape into round patties, compacting tightly with your hands while shaping. Place spread out on the prepared baking sheet. Cover with plastic wrap and refrigerate for at least a few hours, or overnight.
- When ready to bake, preheat oven to 400ºF. Bake burgers in preheated oven for 10-12 minutes on each side, until turning golden-brown. Serve hot with toppings of choice, including sweet corn salsa .
Notes
*If using cooked black beans that are not canned, you'll need 1 lb 2 1/8 ounces (or 3 cups) cooked beans.
Recipe loosely adapted from Prevention RD and The Foodie Physician