Chipotle Quinoa Burgers

• porções: 4 servings
• tempo ativo: 15 minutes
• tempo total: 25 minutes

Ingredientes

1/2 cup uncooked quinoa

one 14-ounce can black beans, rinsed and drained

1-2 individual chipotle peppers (not the whole can)

1/2 teaspoon each: garlic powder, onion powder, chili powder, cumin

1 egg, beaten

1 teaspoon salt

1/4 cup panko breadcrumbs

Instruções

Quinoa

Cook quinoa according to package directions. Allow to cool.

Mix

Place black beans, quinoa, chipotles, and spices, in a food processor. Pulse just a few times, enough to make the mixture sticky and well-mixed but not completely pureed. Ideally there will be some chunks of black beans still intact.

Add egg and panko

Transfer mixture to a bowl. Using a spoon or your hands, mix with egg and panko. Form into 4 thick burgers.

Fry burgers

Heat a generous swish of olive oil over medium high heat (nonstick pan works best here). Add burgers to the pan and fry for a few minutes on each side, flipping carefully to keep them intact, until they are golden brown and crispy on the outside.

Serve on buns with spicy mayo, avocado, lettuce, tomato, red onion (pickled if you want!), whatever suits your fancy!

Nutrição

• Calorias: 228
• Gordura Total: 3.3 g
• Gordura Saturada: 0.7 g
• Gordura Trans: 0 g
• Colesterol: 46.5 mg
• Sódio: 1068.2 mg
• Carboidrato Total: 37 g
• Fibra Dietética: 9.3 g
• Açúcares Totais: 0.8 g
• Proteína: 12.1 g