Chipotle Quinoa Burgers

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 25 minutes

配料

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

步骤

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!

营养

• 卡路里: 228
• 总脂肪: 3.3 g
• 饱和脂肪: 0.7 g
• 反式脂肪: 0 g
• 胆固醇: 46.5 mg
• 钠: 1068.2 mg
• 总碳水化合物: 37 g
• 膳食纤维: 9.3 g
• 总糖: 0.8 g
• 蛋白质: 12.1 g