Yields 6 burgers
Ingredients:
1 can pinto beans
1 cup quinoa
½ onion, diced
½ c mushrooms,
sliced
¼ c instant oats
2 T tomato paste, unsalted
or ketchup, unsweetened
2 tsp Italian or
Pizza spice blend
To cook the quinoa, bring
½ c of quinoa and 1 c of water to a boil in a pot. Once boiling, reduce heat to
simmer. Once water is absorbed, taste rice to see if fully cooked. If not, add
a little more water and let simmer until it’s ready. Boil beans until soft or
drain canned beans. Pour beans in a medium size bowl and mash them with your
hands, potato masher, or fork.
Preheat oven to 350
degrees. Lay a piece of parchment paper on sheet pan. Sweat the onion and
mushrooms in a sauté pan. Sweat means the moisture comes from the veggies so no
oil is needed. Remember to keep a lid on the pan. If the veggies do start to
stick, add a little bit of water. Cook until onions are translucent.
Add instant oats,
ketchup, veggies, and quinoa to bean bowl. Mix everything together so there is
an even consistency. Feel free to do this with your hands. Then form mixture
into patties. A good thickness is about ½ inch and I like to make mine around 3
inches in diameter.
Place patties onto
parchment paper and bake for 15 minutes at 350 degrees. Flip the patties and
bake for another 15 minutes. Try serving the burgers between two leaves of
romaine lettuce and then top with tomato, onion, ketchup, and mustard. Another
great option is to place the burger on a bed of fresh spinach. Using greens
instead of the bun makes the dish gluten free, lower in calories, and have even
more powerful phytonutrients!
NUTRITION FACTS
Serving: 2 burgers
| |||
Calories
|
266
| ||
Total Fat
|
2 g
| ||
Saturated Fat
|
0 g
| ||
Trans Fat
|
0 g
| ||
Cholesterol
|
0 mg
| ||
Sodium
|
17 mg
| ||
Total Carb
|
50 g
| ||
Fiber
|
29 g
| ||
Sugar
|
5 g
| ||
Protein
|
14 g
| ||
Vitamin A
|
31 IU
| ||
Vitamin C
|
6 mg
| ||
Calcium
|
74 mg
| ||
Folate
|
210 ug
| ||
Iron
|
4 mg
| ||
Zinc
|
2 mg
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